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JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 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.

Take your focus off the Marshmallow.

"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
KKKAREN SparkPoints: (229,737)
Fitness Minutes: (90,501)
Posts: 12,055
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.

NAVI25584 SparkPoints: (598)
Fitness Minutes: (0)
Posts: 14
9/24/13 7:06 A

Hi everyone,

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..

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