A high school weightlifting class is an excellent introduction to physical fitness and strength training. Students who carefully monitor their diet, learn the basics of fitness and perform weightlifting techniques at home can become buff from taking a class. However, a class by itself is insufficient for most students to gain substantial muscle mass. Consult your doctor before beginning a new physical fitness routine.
Proper Diet
Without a proper diet, weightlifting is unlikely to help you become buff. The textbook "Biology: Life on Earth with Physiology" explains that protein is important for building healthy muscle tissue. Lean meats, nuts and beans can provide you with the protein you need to build muscle mass. Avoid eating simple carbohydrates such as refined sugar and white bread, which are quickly converted to fat.
Aerobic Exercise
Aerobic exercise, commonly referred to as cardio, exercises your heart and lungs. Although some weightlifting exercises are technically aerobic, the ideal aerobic exercise works your entire body. Walking, running, jogging and jumping rope are all excellent choices, according to the book "Weight Loss 101." Each of these exercises reduces body fat, which will make the muscle you have more defined.
Strength Building
A weightlifting class in itself is unlikely to result in a long-lasting buff appearance. If you've never lifted weights before, it will likely take several months for you to build noticeable muscle mass. You'll need to continue weightlifting at home or at a gym both in between classes and after the class is over to gain or retain a buff appearance.
Other Considerations
Although a healthy diet and regular strength training will ultimately yield a buffer appearance for most people, each individual is different. If you are overweight or out of shape, you may have a more difficult time gaining visible muscle. Physiologist Linda Bacon argues in her book "Health at Every Size" that different people build muscle at different rates. Very thin people may quickly become toned but struggle to build substantial muscle mass. Conversely, larger people can bulk up quickly but occasionally struggle with developing a toned, cut appearance.
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