I need to gain muscle fast, and I don't have alot of training time. I have about an hour a day to workout.Help
401383
An hour is enough time. incorporate the cardio - do at least 20 to 30 minutes of walking on the treadmill at a high incline - you'll lose fat and tone muscle at the same time.\n\nIf you want to gain muscle "mass" use high weight and lower reps....if you want to strength train use lower weight and higher reps. However muscle does take some time to build. It doesnt come overnight and not in a month either (unless you take testosterone or steroids)...Sorry. \n\nYou can also do calesthenics - which are exercises using your own body weight - such as dips, pushups, lunges, squat, etc.\n\nMuscles also need time to repair and grow so make sure you dont overkill or you wont see any results. Patience is a virtue.
594569
The only way to get them really quick is steroids, but i should not try that.\nFirst of all lift weights heavy, but in a good way.\nDon't be like those loser who do a shoulder-press with a hollow back and use there whole body to get that damn weight up.\nThis way you push the weight up, but you can wait very long to see your muscle, probably you will see a doctor sooner this way.\nTrain heavy, but so heavy that you do it in a good position and only let the muscles work you're training.  \nThis is so important to stimulate your muscles.\nEven more important than training is rest. Muscles don't grow in the gym, but after. When you give your muscles rest they can grow. Sleep at least 8 hours a night.\nFood is also very important.\nWithout enough food- no growth. \nSo eat, eat and eat.\nEat smart, otherwise you will see your fat coming faster then your muscles. Eat a lot of proteins, about 2 gram per kilo body weight.\nSo training is important, but the most important is sleep and food. Without those 2, your muscles never grow.\nI can write a whole story about this, but better if you take a look at bodybuilding.com there is all the information you need to know. About Exercises,training, products and food. There is also a forum with a lot of information. If you read good and train on the right way. I promise you: You will get your muscles.  How fast depends on you!\nGood luck
549135
Muscle is built through nutrition. Period. Exercise is a way to trick your body to divert more nutrients to building muscle than storing it as fat.\n\nIf you want to add muscle fast work on the big muscles - Glutes, Quads, Chest and Back. Too many people spend a lot of time on smaller muscles like the biceps or the shoulders.\n\nEat more protein. Whey is an excellent source of muscle building protein, but it is also necessary to add other types like cassein (found in dairy products).\n\nRest is very important. The body needs good rest to repair the muscles broken during exercise. Ensure you have atleast 8 hrs of sleep.\n\nVitamins and Antioxidants will help to rid your body of toxins and make it more efficient in muscle building.
706364
Eat a lot of protein and do weight training every other day
456089
If you want something to help you get bigger, buy whey protein. It will work a lot better than this crap, and is a lot cheaper. \n\nAnd it is not how long you work out each day, it's how intense your workout is. I only go about 45 minutes a day, but it very intense. I'm getting very good results from it.
719071
hey join a gym and start working out for 1 hour each day. have protein rich foods. use fats in moderation. egg + milk is the best protein on earth.eat fruits.
629932
Free weights are a very good way to tone and build muscle.  Start light and slowly (that is SLOWLY!!) increase the weight.  Go on line and visit http://sportsmedicine.about.com/od/strengthtraining/a/usingfreeweight.htm\nYou'll find good advice at this site.\nHappy lifting and when you are ready we'll have to arm wrestle!
526817
if your tryin to build muscle then only work out 2 or 3 days of the week because what you are doing when weight training is riping your muscle and then you need time for it to heal and build (hope that makes sense and helps)
299174
well u wanna gain nice sexy muscle mass...it makes u look alot curvier...you would do something like this\ndiet: 5 to 6 meals a day, drink lotz of water, take 2 protein shakes a day, after workout is a must with a banana!\nprotein: egg whites, chicken, tuna, fish, steak\ncomplex carbs: brown rice, yams, whole wheat breads\nveggies: asparagus, green beans, broccolie, other green veggies\nhealthy fats: olive oil, peanut butter, any type of nuts, omega 3's (fats from salmone is really good).\nworkout: maybe u can work out 5 times a week! ur workout plan would go soemthing like this:\nmonday: chest, back, shoulders\ntuesday: full body circuit workout\nwednesday: biceps, triceps\nthursday: full body circuit workout\nfriday: quads, hamstrings, calves, and glutes\nsat and sunday: rest  ......abs every other day\nemail me if u need any help...goodluck babe!
753809
ensure that you get plenty of extra calories through stuff like milk and eat plenty of meat or eggs. This will give you protein which is the building block of muscle. Ensure you eat balanced meals throughout the day, with a high protein one after exercise. However, dont forget to eat plenty of fruit, veg etc. \n\nThe important thing to remember however is that you're only 14, and so it will be extremely hard for you to gain large amounts of muscle mass quickly. Don't expect too much too soon, it could take years simply because as your body matures muscle will come more easily. The average man's muscle mass generally doubles between the ages of 18-21, so even if you're having trouble now, you should find it a lot easier in a few years.
1133341
ok what are your fitness goals you mentioned bringing your weightlifting to an extreme and running.... for strength training you need low cardio heavy reps with low count on sets.  So your training the muscle to handle more weight.  Running on the other hand is higher intensity and you may loose some build.  The happy medium i recommend 3-4 sets of 10-12 reps.  Train one muscle group once a week, never train chest shoulders or triceps on the same day or day after.  These muscle groups are used together in almost all lifts so you'll tire really fast without a sucsessful workout.   Eat some lean protein meats tuna, egg whites, chicken breast... the best workout doesn't mean anything on a poor diet.  Try to get in 1-1.5g of protein per pound of bodyweight.  Cardio is either on your off days of lifting or after lifting NEVER run or do cardio before lifting unless its a short warmup.  Make sure you get your sleep because that is when you heal.  Use 3-4 different lifting techniques to train each muscle group.  Preacher Hammer curls are the prime bicep technique, one arm dumbell rows and shrugs are back's , french curls and overhead barbell extentions are tricep's, and squats and leg extentions are leg's, chest is dumbell fly's.  I always keep these lifts in my routine since they're prime muscle building techniques and throw in 2-3 others.  I can email you a complete workout sheet with lift tips and techniques I use if you like massure4hire@yahoo.com I keep it up to date on the PC.  Also keep a lifting journal so you can keep your progress and see where you need improvements.  I also log diet and suppliment info into mine.  Here is a free download to print the sheets http://www.trulyhuge.com/TrainingJournal.pdf and just put 3 holes in and put into a 3 ring binder.  Lastly you may want to look into a whey protein isolate a protein powder with amino acids and 0 carbs.  Take 30 min prior to lifting and again after lifting no later than 30 min after lifting and take with some carbs like rice or peanut butter into the blender with it.  Carbs are important in bodybuilding kind of like a shuttle to the muscle fibers for protein synthesis (healing the muscle) to take place.
674528
build more muscle and eat many small meals a day instead of just a few bigger meals.
226128
eat a lot of protein. they are the building blocks of muscles. you should consider protein shakes. get a good exercise programme and stick with it.\neat half a banana before you train and the other half straight after, preferably with a shake. \nwith a good diet, thats high in protein, and a good work out progamme you should be able to do it easily.
85791
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.
921971
Start with easier workouts and slowly build up the amount of work that you do.  This will build up your stamina slowly and before you know it you will be doing more than you use to do.  Keep track of what you do for your workouts.  Never increase your workouts too much from day to day.  Slowly ramp up the amount that you do.  To boost your energy, about one hour before you workout have an energy drink consisting of several kinds of fruit, some 100% fruit juices and some milk.  The milk will cause your body to burn up the carbs slower.  And within 30 to 45 minutes after your workout have another smaller energy drink to replenish the glycogen in your muscles that you have burned up by exercising.
855130
Don't work the same muscles everyday.\nSwitch your routine up to every other day or every 3rd day.\nDo cardio exercises.
395227
Try boxing 3 nights a week and working out the other 3 nights. Give yourself one day off a week whenever you need the time. Eat lots of protein. When you go to work out, do lots of bench presses, but only bench with the bar, don't add weights. Do about 5 sets with 10 reps. Drink about a gallon of water a day. And work on your foot work. If you have a jumprope, that will help a lot. On the days that you aren't lifting weights, try running a few miles. Get a pair of boxing gloves and do 2 minute sets of just straight out punching but keep your elbows above your chest and that will strengthen your biceps. Have anymore questions let me know...    nikebasketballgrl@yahoo.com