Fitness Minutes: (66,147)
2,489 9/24/13 8:13 A
To build muscle, you have to lift a weight or use resistance that is *challenging* where you reach muscle fatigue (you cannot possibly perform another rep in good form) in 8-12 reps for 2-3 sets per exercise. You must allow each major muscle group a 48 hour rest period between working them in order for muscle to repair and grow.
You will have to eat enough calories to allow muscle growth. Typically, people require a calorie surplus but as a beginner you'll probably experience gains just eating at TDEE (maintenance).
Get adequate protein, .5-.8g per pound of bodyweight.
Do compound exercises for a short and effective routine; deadlifts, squats, lunges, pull ups, rows, bench press (if you have access), overhead press, planks etc.
Resistance bands and a pull up bar are very affordable. They are probably the easiest equipment for a beginner to start with that won't break the bank or take up too much space.
Fitness Minutes: (87,526)
11,642 9/24/13 8:06 A
I think you should add strength training to your exercise routine. You can do this very well at home with dumbbells and maybe a bench and barbell.
Fitness Minutes: (0)
14 9/24/13 7:06 A
I m 29 yrs old and my weight is 125lb. I m doing basic and some of asans of power yoga from last 3 months.I have seen changes in my body.It has built strength and flexible.But still there are not visible signs. Is there any other way around for toning body.
I m not interested for going Gym. I find it quiet boring .. Give your suggestions..
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.