How do i build muscle
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Laoch_Cailin
Posts: 414 Member
Hi
I am 5ft 8 in height I weigh in at 10st 6lb or 146lbs. I am happy at this weight but would like to continue toning. I am learning how to jog, I'm up to 5k 3 times a week in around 30mins. I do zumba for 1hr twice a week and I walk as much as I can. The thing is I keep hearing people say cardio is not enough and I need to build muscle. The problem is I haven't a clue were to start.
I have no access to a gym and can't afford to join one this year. Any suggestions would be greatfully received xx
I am 5ft 8 in height I weigh in at 10st 6lb or 146lbs. I am happy at this weight but would like to continue toning. I am learning how to jog, I'm up to 5k 3 times a week in around 30mins. I do zumba for 1hr twice a week and I walk as much as I can. The thing is I keep hearing people say cardio is not enough and I need to build muscle. The problem is I haven't a clue were to start.
I have no access to a gym and can't afford to join one this year. Any suggestions would be greatfully received xx
0
Replies
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Take a look at bodyrock.tv Lots of strength training exercises with minimal equipment.
Do 3 sets of 12 reps of each of the following
pushups
squats
lunges
tricep dips
Crunches
reverse crunches
bicycle crunches
If you add some dumbbells, there's a myriad of exercises you can do.0 -
Take a look at bodyrock.tv Lots of strength training exercises with minimal equipment.
Do 3 sets of 12 reps of each of the following
pushups
squats
lunges
tricep dips
Crunches
reverse crunches
bicycle crunches
If you add some dumbbells, there's a myriad of exercises you can do.
Thanks. I've been doing squats and push ups. I'll have a look and see what the rest of the things on that list are, then I'll give them a try. Thanks again x0 -
Tabata workouts are great.
Also, I am using an app called You are your own Gym.
It's great!0 -
Get yourself to the gym, and get lifting those weights!0
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Hi
I am 5ft 8 in height I weigh in at 10st 6lb or 146lbs. I am happy at this weight but would like to continue toning. I am learning how to jog, I'm up to 5k 3 times a week in around 30mins. I do zumba for 1hr twice a week and I walk as much as I can. The thing is I keep hearing people say cardio is not enough and I need to build muscle. The problem is I haven't a clue were to start.
I have no access to a gym and can't afford to join one this year. Any suggestions would be greatfully received xx
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I haven't tried this yet, but I'm really interested.... TRX suspension workouts are supposed to be awesome for strength and take up virtually no room in your house... it was developed by a navy seal.0
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I haven't tried this yet, but I'm really interested.... TRX suspension workouts are supposed to be awesome for strength and take up virtually no room in your house... it was developed by a navy seal.
In my opinion, TRX won't increase strength significantly, perhaps only condition the muscles.0 -
Hi
I am 5ft 8 in height I weigh in at 10st 6lb or 146lbs. I am happy at this weight but would like to continue toning. I am learning how to jog, I'm up to 5k 3 times a week in around 30mins. I do zumba for 1hr twice a week and I walk as much as I can. The thing is I keep hearing people say cardio is not enough and I need to build muscle. The problem is I haven't a clue were to start.
I have no access to a gym and can't afford to join one this year. Any suggestions would be greatfully received xx
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I would suggest that if you want to build muscle than you need to lift a weight that you can only do 8-10 reps. If you want the lean look, than lift a wight about 12-15 reps. Either way, the last 3 should be tough.0
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I would suggest that if you want to build muscle than you need to lift a weight that you can only do 8-10 reps. If you want the lean look, than lift a wight about 12-15 reps. Either way, the last 3 should be tough.
Okay I'll try this. Thank you.
Also should have included in the top post that I'm female incase it makes a difference.0 -
There are 3 basic ways to build muscle, depending on what your goals are. The first is to do a low weight, high rep workout to build the slow twitch muscles (muscle toning). These are muscles that can be used over and over again. The second is low rep, high weight workouts that build fast twitch muscles (strength building). These muscles are good for short bursts of strength, but need time to recover before use again. The last would be in the middle (body sculpting). This workout uses heavy weight, but not supper heavy, and required a lot of reps and sets. The idea is to build both fast and slow twitch muscles, giving more overall muscle mass.
For most people, the muscle toning workout is the workout of choice and will build muscle, allowing your body to burn more calories at rest. The good news with muscle toning is that there are many exercises that can be done without expensive gym memberships or equipment. Air squats, pushups, pullups, situps, crunches, bench dips, pike pushups, split jump squats, one leg squats ... you get the idea!0 -
There are 3 basic ways to build muscle, depending on what your goals are. The first is to do a low weight, high rep workout to build the slow twitch muscles (muscle toning). These are muscles that can be used over and over again. The second is low rep, high weight workouts that build fast twitch muscles (strength building). These muscles are good for short bursts of strength, but need time to recover before use again. The last would be in the middle (body sculpting). This workout uses heavy weight, but not supper heavy, and required a lot of reps and sets. The idea is to build both fast and slow twitch muscles, giving more overall muscle mass.
For most people, the muscle toning workout is the workout of choice and will build muscle, allowing your body to burn more calories at rest. The good news with muscle toning is that there are many exercises that can be done without expensive gym memberships or equipment. Air squats, pushups, pullups, situps, crunches, bench dips, pike pushups, split jump squats, one leg squats ... you get the idea!
Thanks. I've been doing alot of jump squats (I think they are called), I do bench dips, girly pushups (lol). I'll look up and try all the other ones on your list there. Thanks again0 -
I would suggest that if you want to build muscle than you need to lift a weight that you can only do 8-10 reps. If you want the lean look, than lift a wight about 12-15 reps. Either way, the last 3 should be tough.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I would suggest that if you want to build muscle than you need to lift a weight that you can only do 8-10 reps. If you want the lean look, than lift a wight about 12-15 reps. Either way, the last 3 should be tough.
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
I would suggest that if you want to build muscle than you need to lift a weight that you can only do 8-10 reps. If you want the lean look, than lift a wight about 12-15 reps. Either way, the last 3 should be tough.
Okay I'll try this. Thank you.
Also should have included in the top post that I'm female incase it makes a difference.0 -
There are 3 basic ways to build muscle, depending on what your goals are.The first is to do a low weight, high rep workout to build the slow twitch muscles (muscle toning). These are muscles that can be used over and over again.The second is low rep, high weight workouts that build fast twitch muscles (strength building). These muscles are good for short bursts of strength, but need time to recover before use again.The last would be in the middle (body sculpting). This workout uses heavy weight, but not supper heavy, and required a lot of reps and sets. The idea is to build both fast and slow twitch muscles, giving more overall muscle mass.For most people, the muscle toning workout is the workout of choice and will build muscle, allowing your body to burn more calories at rest. The good news with muscle toning is that there are many exercises that can be done without expensive gym memberships or equipment. Air squats, pushups, pullups, situps, crunches, bench dips, pike pushups, split jump squats, one leg squats ... you get the idea!
A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition0
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