You can get results in 1-2 weeks. That is, you can 'feel' some muscles growing, but dont expect to look noticably different. On the first day lift weights for about 30 mins, and make sure you lift weights that are 'reasonably heavy' but not to an extent that you are struggling after the 3rd lift (rep). Your muscles must hurt for a few days after this session, to the extent that when you extend your arm it hurts, and when you do a sit up it hurts. If they don't , you need to go back and lift heavier weights. Once you have completed this initial session, you need to increase your weights marginally each session. For toning your body you generally go for less weights but more reps. For big muscles you go for bigger weights but fewer reps. Also, make sure you rest your muscles for at least 48 hours otherwise you could actually go backwards! So on day one you might do biceps and abs, on day 2 you do chest and triceps. If you go to the gym 4 or 5 days a week, I promise you will notice some difference (or moreso 'feeling' ) in about 2 weeks. After 4 you will notice your biceps and chest musles will be bigger. After 6 bigger, etc etc. The more results you get, the more research you can do on better exercisies , diet, etc. Finally, its important to know how muscles develop: when you lift weights you are sort of 'damaging' or tearing your muscles. Your body needs to repair them, which it does in the 48 hour rest period, but actually makes the muscle slightly bigger 'just in case'. This is why you need to increase your weights marginally after each training session.
I know what you mean, once a college student and now as an entrepreneur I am very familiar with tight budgets. Here is what I have incorporated into my diet that didn’t break the bank and was nutritious and pro muscle:
Focus your shopping on high quality proteins, fats, and carbohydrates that are on sale; not those prepared meals.
Good cheap sources of protein in order of price and nutrition are foods like Eggs, Sardines, Greek Yogurt (Sugar Free), Pork, Chicken breasts, and Beef.
Good sources of fats in order of price are foods like real butter, olive oil (uncooked is best), coconut oil (uncooked), avocados, and almonds.
Good sources of carbohydrates in order of price and nutrition are foods like potatoes (all types), various beans, and quinoa. You can also include 100% whole grain macaroni, and rice for really cheap foods but don’t eat too much of these two.
All of your meals should be a combination of these three macro ingredients.
Mix in a good amount of fruits and vegetables (vitamins and minerals) and you’ll have a great balanced diet that will be more conducive for muscle development.
Another aspect that helps with cost saving, and something that I’ve recently adopted is intermittent fasting So, now that I’m eating pretty much eating one meal per day here’s my meal:
1 Dozen Eggs, $1.30
4 medium Potatoes: $1.00
Some sort of vegetable: about $0.30
So each meal comes to about $2.60
This meal is one of the highest T meals that money can buy!
Now that you know the basics you can get creative and learn how to shop around for the best deals!
Now that you have a good foundation for a diet plan, add in a great workout routine and you’ll be in great shape…literally!
# hey, do you want more information, text me
Weight training, which is a subset of resistance training, has several advantages and disadvantages over other forms of training, or lack of training at all.
It can help you to build bigger, stronger, and more powerful muscles. It can help sculpt your body into a more functional and attractive shape. It is one of the key ingredients to promote a healthy lifestyle. It can increase your resistance to injury and some diseases. It often improves your mood, self-esteem, and outlook on life.
It can introduce injury and pain if done incorrectly or excessively. It takes a lot of hard work and dedication to achieve high success.It requires a balanced, nutritional diet to be fully effective. Equipment or membership to a gym can be expensive.
'5' whoever wrote that really helpful you are, giving someone the wrong answer.
This question is not answerable there are too many variables. For example F.I.T.T (frequency, intensity, time, type) basically how hard you train, how many times you train in a week, how long you train each session, and what type of training you are doing - (3-way split, 4-way split, drop sets, interval, continues, ect.) There is a lot of controversy surrounding the way people train and how they build mass because everyone is different. Also some other variables are, diet, genetics (to a degree), actually i'll save your time by shortining this answer and mine by writing the short answer.
There is no correct answer to that question, try it and find out.
! any other questions e-mail me @ email@example.com and i will answer any questions Thanks!
well the last answer was a piece of crap it is really supposed to help your vertebrae
for more info log on to vertebraeworkouts.com
Compound movements like pullups/chinups, and barbell rows will develop biceps proportionally with your other muscle groups.
Isolation movements that focus on the bicep include all types of curls, concentration curls, preacher curls, hammer curls all help build your bulging biceps.
It all depends on how you train.
if you are lifting "easy" (i.e. the typical 10-15 rep x 3 sets type of lifting) then you could easily fit in daily pushups to compliment your easy going training. this type of training will mainly tone your body. you can train everyday on this type of workout without any problems as your body will not undergo a huge amount of physical strain so it will not require much recovery time.
however if you are training hard and heavy (i.e. 4-6 rep sets where the 7th rep is failiure) then I would recommend you fit the pushups in on your off-days but don't do anything on your 2 consecutive days off as your body will need to recover. this type of training will mainly bulk you up (with the right diet) and give you bigger muscles. it is recommended to do each muscle group once a week (e.g. day1 chest, triceps, day2 back, biceps, forearm, day3 shoulders, legs, abs) to give the muscles a full week to recover.
the main thing to remember is your body needs to recover in order to grow and be ready for heavier training. which is why i wouldn't necessarily advise doing pushups every day...
there are many ways to weight train, with many different results. its hard to ask a general question like this without explaining how you are training, what your diet is like and what you are trying to achieve with your body.
if you are serious about training and achieving your goals, then you will no doubt be attending a gym regularly, in this case 3 times a week. The best thing to do is ask one of the personal trainers at your gym.... look for the personal trainer that has the body type best suited to your goals as he/she will probably have the bet advise. tell them your training regime, diet type, sleeping pattern, and the goal you are trying to achieve. Most of the serious guys in your gym will be very happy to give you advise trust me, just make sure you are comprehensive with your questions.
Weightlifting is good for you for several reasons. It gives you more energy and wakes you up in the day. it also makes your body release more endorphins that make you feel happy and more testosterone that also makes us happy and more sexually active. It is perhaps the best form of exercise to increase bone density and also to strengthen ligaments, joints, tendons and muscles. due to these advantages weightlifting can seriously reduce your risk of injuries in heavy contact sports or just risky activities. weightlifting also increases your metabolism throughout the whole day so you will burn of more calories and fat. These are just a few of the reasons why weightlifting is good for you and everyone could benefit from it.
It's not how long you do it but what you do. If you're lifting (not warmups) for more than 45 minutes then you're not working hard/efficient enough. If you're doing the right exercises, you shouldn't need more than half an hour after warming up.
Here are a variety of opinions:
Well, if your follow the exact instructions on the product and stick to an additional diet, you might get slim fast.
The problem is, once you are finished with a cure, or you stop taking slim fast, you get fat fast again. It is called "the yo-yo- effect" and it will happen with every cure, exercise or diet that makes you slim in a fast way.
The best way is the cheapest way, and trust me- my father had many successes with this as a medical dietitian.
Eat healthy: 200 grams (7oz) of fruit and 200 grams of vegetables (not heavily cooked) a day, some Brazil nuts every day and a balanced breakfast, lunch and dinner, vary from day to day, don't eat the same every day but try to eat at the same time every day.
Avoid late night snacks, too much candy, pie, chips, fastfood restaurants, sodas, beer, sweet or fat food like pudding desserts.
Use palmsugar, a glass of fresh milk, and a glass of red wine a day, fresh fish, bake in coconut-oil, use real butter instead of margerine (no matter what they tell you). Stay away from almost every product that tells you it makes you slim but instead use fresh products. And sugar is your worst enemy- the fats in sugar that is, you can hardly get rid of them. So start looking at foodlabels, to much sugar? take something else!
Exercise: Walking is better than running, physical work is better than fitness. Many people that want to lose weight start exercising heavily like bodybuilding or running. The result is that the fat turns into muscles and muscles are even bigger and weight more than fat. For losing weight, normal but much movement is the best: take a long walk every day, or bike 5/10 miles everyday.
It is important to put your goal of losing weight not for next month. Take the time and you will stay slim (if you not immediately run off to get a hamburger once you're slim). Slim fast always means fat fast afterwards.
In my opinion, definitely. Strength plays a huge part when playing basketball and it is important to keep your muscles in shape. I would not recommend lifting weights before a big game or during playoffs.
Chest exercises and over the head with your arms type of exercises may help some, but nothing short of surgery will make them stand up like they did when you were younger/before you had kids. Which ever the reason is for you. Here are more opinions and answers from other FAQ Farmers: * I'm pretty sure any pectoral muscle exercises gives them more definition, but they essentially are fatty tissue. * Try taking 10lb weights in each hand. (10 might be a bit much to start with. whatever seems comfortably difficult). Spread your arms and bend them so your forearms are perpendicular to the ground and your upper arms are parallel with it. Bring your hands together using your whole arm. Then you move your arms together so your elbows touch. Do lots of reps until it's a little firmer in the area above and beside your breasts then you can move up in weight. When I say a lot of reps, I mean a lot. You're gonna be real sore the day after you do it, so don't be alarmed. * Your breasts themselves have no muscle tissue so you cannot firm them up but if you do exercises to firm up the supporting pectoral muscles you can give them support from behind. * Push-ups are a main exercises in my routine. The tend to keep my breasts perky. So yeah, push-ups.
These are very good guidelines, but another option to use besides free weights or dumb bells is the use of resistance bands. Stretchy bands that can tone and strengthen the muscles behind the adipose breast tissue. They work very well with less chance of injury to muscles, and in as little as 10 minutes a day, you can strengthen and tone your upper body.
Assuming you are asking about the specific lift, Good Morning, this is a wonderful lift to do, assuming you focus primarily on practicing good form. This is an exercise that requires you to simply stand up straight, head up and chest out, feet shoulder with apart, toes slightly facing out. You flex at the hips and bend forward, keeping your back straight, head up, and move your butt straight back. Make sure your shoulders are directly over your toes (do not fall forward or let your heels rise off the floor). Bend until your torso is about parallel to the ground and return back to standing position. Basically, you are performing a theatre or concert bow. Go ahead and bow. Now look forward, straight flat back, and spread your legs about shoulder width while sticking your butt back slightly to position your shoulders over your toes. As I come up from the bend I always tell people it is like waving hi and saying "good morning". Cheesy yes, but it get a chuckle from people.
If you just want to gain fat eat lots of carbs and be sedentary. If you want to gain muscle weight eat protein and lookup muscle building exercises on Google.
Gaining healthy body weight requires a combination of five factors that you not only must learn, but must also learn how to apply. Learning these five factors will allow you to gain healthy lean body weight instead of fat.
Here are the five factors that you must take into consideration to gain weight: 1. Eating - Your diet is as or more important than your weight training workout if you are trying to gain weight. Simply put, in order to fuel your weight training workouts and allow your body to repair muscle tissue, you have to eat a healthy, well balanced diet. This means not only consuming and adequate number of calories, but also eating the right types of food.
2. Strength Training - You have to implement a structured weight training program that incorporates the right exercises along with the correct amount of weight, number of repetitions, and sets. The frequency, intensity, and time of your weight workouts are all critical components of a successful program. Here are a few strength training tips:
* Aim for three to four weight training workouts weekly, with at least one full rest day between muscle groups. * Lift a weight that can only be performed for 8-10 repetitions for each exercise. * Be sure to perform every exercise with correct exercise technique to maximize tension on the muscle, and minimize the possibility of injury. 3. Rest and recovery - Without adequate sleep and rest periods between workouts, your body will not have time to repair tissue, and your immune system will become weak.
Here are two rest and recovery tips:
* Be sure to get at least eight hours of sleep each night. This is the time that your body repairs and rebuilds muscle tissue. Inadequate sleep will not allow your muscles to repair themselves, making it very difficult to build mass. * It's also important to allow enough recovery time in between your weight training workouts. Too many workouts or training the same muscle groups on consecutive days can lead to overtraining, which can ultimately lead to muscle loss. 4. Managing Stress - Chronic stress causes the body to release hormones that literally eat away at your muscle tissue. Managing the stressful situations in your life is an important part of your muscle building program. * Try to relax whenever possible, and eliminate unnecessary stressful situations from your life. * Don't let yourself get worked up over unpleasant situations. Relax and take a deep breath. 5. Learning tips from someone successful - Learning from those whom have been successful can be very helpful and save you plenty of time and money. Read about people online who have accomplished goals that are similar to what you are after. Successful bodybuilders can teach now only what works, but what doesn't work. They already been down the road that you are about to embark on, and can steer you in the right direction. Implementing the above five factors is the best way for you to gain healthy body weight. When designing your weight gain program, be sure to take all five of these elements into consideration. Even if only one is missing, it can have a serious impact on your progress. For more tips on how to gain weight, check out the following free websites: http://www.build-muscle-gain-weight.com
It depends on your desired results. For getting stronger and bigger, use a lot of weight and low repetition. I would recommend 2-3 sets of 8 reps with however much weight you can handle for that amount. For getting more toned and gaining endurance, use low weight and high reps. I would recommend 3-4 sets of 12-15 reps.
Dr. John Epley invented the sit-ups. I guess... This answer is from Kassi
Nobody invented it, it's just evolved as an idea since we've been able to lift ourselves off the ground with our legs and arms.
No, it is not bad for you. It is a very good static core conditioning exercise to do.
In terms of actual efficiency in building total muscularity, no.
The reason behind this is that it is solely an isolation exercise, of course not counting forearms. An isolation exercise is an exercise which isolates only one muscle.
Since curls only exercise one body part, you biceps, it might build your biceps but is in no way a good workout on its own. Curling is just too inefficient in terms of building muscle.
The more muscles recruited in to a movement, the more stress will be put on your central nervous system, which promotes muscle growth. More testosterone is also released with bigger movements.
By big movements, I mean compound exercises, exercises which recruit more than, often much more, than one muscle.Some examples:Squats- the king of exercises, any serious fitness/muscle building/weight loss program should include squats, it incorporates almost every muscle in your body, including your quadriceps, hamstrings, glutes, lower back, traps, abs, and obliques.
Deadlifts- this probably ties squats as the best muscle building exercise. Muscle worked include: Hamstrings, quadriceps, lower back, abs, obliques, forearms, latissimus dorsi (your back v-taper), triceps, and biceps.
Overhead press- Also very useful, includes: shoulders (all heads), triceps, core
Chinups/Pullups- A great upper body exercise, and can replace curling, it works your biceps hard as well and the latissimus dorsi.
The powerball can help you.
The best way to increase forearm size is through weighted wrist flexion and extension, which can be done with dumbbells and in many other ways. A very good way to do weighted flexion/extension is with a "wrist roller." This is a handle with a weight hanging from it where you twist the handle to coil the weight up.
Light grippers used for high reps can also help to increase forearm size (as opposed to heavy grippers like Captains of Crush which cannot be done for many reps but are great for developing crushing strength).
Keep in mind that while improving the grip strength through dedicated grip training does improve the size of the forearm, this is not the most efficient and direct way to increase forearm size, if that is your goal. A mixture of flexion, extension, and grip training, of course, would be great.
You can roll it into a cylinder that you can't quite reach all the way around, then just squeeze it 12-15 times, rest and repeat 3 times. You can vary this by squeezing it with your fingers held together but not bent at the middle joints,holding them as you would to finish tying a shoelace. You can also hold an end of the towel in each hand and play tug of war with yourself, which works on a more functional grip.
If you have more of a problem gripping from a disease or injury, try starting with laying the towel on a table. Place your hand flat on the towel and, keeping the heel of your hand in contact with the table,gather the towel under your palm with your fingertips. You can also start in the same position and spread and close your fingers, moving the towel with your fingers. You can contact a local Occupational or Physical Therapist for more help. You may need a referral from a doctor or nurse practioner, depending on your state, but try a OT or PT in private practice (use your Yellow Pages). They can tell you over the phone how to get an appointment.
Before and after! My trainer says a good soy protein shake before helps my body work out at an optimal level, after is good for rebuilding the muscle from the workout.AnswerYes it is a good idea to consume protein before and after a workout but it should be known that the most crucial time, is after your workout. During the 3 hours after your workout is essentially your muscle making window of opportunity. This is when your muscles are basically starving for protein and makes the most use of them. I suggest a fast acting protein such as whey immediately after, like within 15 minutes! Typically, this is a protein powder that you mix with water or milk. Sometime after that, within the 3 hour window consume a good whole food meal containing at least 30 grams of protein and 50-80 grams of complex carbs such as white rice, pasta, baked potato, etc. The reason I suggest the use of a complex carbs at this time is not to make you fat, because it won't. Complex carbs will raise you insulin levels and shoot all those good nutrients through your bloodstream straight to repairing your muscles. It's also a good time to enjoy that plate of spaghetti or rice. If you are looking to gain weight then eating pasta, brown rice or a baked potatoe is a great suggestion however if your goal is to lose weight I suggest eating half of what you would for rice or pasta and replace it with broccoli and green beans.
Of course not. But don't go drinking it all up in one sitting. Go with the powdered version of it...two scoops after lifting. add one scoop if you want to gain weight before lifting.
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