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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.

www.leangains.com/2010/01/marshmallo
w-test.html


"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.

Karen
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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