How long does it take to build muscle? Can you prepare your muscles for cardio?


Many people start exercising to look thinner or thinner. Lifting weights can help you achieve these goals, but it is important to start a new exercise plan with the right expectations.

How long does it take to build muscle?  Can you prepare your muscles for cardio?


Building muscles takes longer than most people realize. A slow - almost slow - slow process makes you feel frustrated when you don't see the definition of the desired muscle.

Here you will learn how much time it takes to build muscle and what factors affect your ability to become stronger, leaner and stronger with weight training.

How does muscle develop?

Building muscle involves repairing microtraumas in your muscle fibers. The downside to this highly complex process is:

1. Every muscle has thousands of small muscle fibers.

2. When you lift weights (or do body weight exercises), your muscles have minor injuries to their fibers.

3. Then, when you relax your muscles, your body begins to repair your damaged muscle cells.

4. The repair process involves tying the torn muscle fibers together as well as laying new proteins in each muscle cell.

5. As a result of the repair process, your muscles become bigger and stronger.

Remember that the above is a very simple prescription that actually happens to your body after weight training exercise. In fact, it involves more than just your muscles. Your nervous system, circulatory system and endocrine system all play a key role in repairing and developing muscles.

How long does it take to build muscle?

There is no single timeline for building muscle, as a number of factors affect your ability to build muscle mass, including:

Your protein intake: While all microscopic elements have their own roles, protein is the king when it comes to building muscle. Your muscles need adequate protein to repair themselves after weight training stress. Without enough protein, muscle growth stops.

Your calorie intake: If you don't eat enough calories on a daily basis, you won't build muscle even if you eat a lot of protein. To build muscle, your body must make new tissue, and it can't make anything. Excess calorie fuel speeds up muscle recovery and growth. This is one of the reasons why many people never reach their muscle development goals - they are not prepared to deal with the extra body fat that accompanies the muscle development phase.

Your Sleep Schedule: Losing weight while losing weight is not a smart strategy. You may see some benefits, but you certainly can't improve muscle growth when you don't give your body a chance to fight to recover.

Your lifting routine: If you are trying to build muscle, you should know about two key strength training concepts: frequency and volume. Frequency refers to how often you train a muscle or muscle group, while volume refers to the total load on your muscles.

For example, if you perform three sets of 10 reps on squats using 100 pounds, your total volume is 3,000 pounds. High volume and high frequency are usually equal to the maximum muscle, until you reach the maximum.

Your training age: The more advanced you are, the less muscle growth you will see (yes, it seems backward). Each has the greatest genetic potential for muscle development, and the harder you go, the harder it is to build muscle.

Your actual age: Like many things, as you get older, muscle formation becomes harder. Sarcopenia, or muscle mass and lack of work, is actually a big problem in older adults. This is one of the reasons why it is so important to stay active, as you get older.

Other important factors include your genetic ability to build muscle (which is impossible to quantify without lab testing, and yet, like desire) and your testosterone levels - which is why they are common in men. Have more muscles than women. Other hormones, including human growth hormone and insulin, also play a role in muscle development.

The process of building your muscles begins when you challenge your muscles to do something. In fact beginners can see muscle development within six weeks of starting a resistance training program, and can see results within six to eight weeks of changing their advanced strength training routine.

Regardless of fitness level, building muscles takes several weeks, even when your diet, sleep and training routine are designed’ to improve muscle development.

Can you prepare your muscles for cardio?

Can you prepare your muscles for cardio?


It depends on the definition of your cardio and the age of your training. Most people will not build more muscle than traditional cardio, such as walking or jogging

However, cardio, which includes high-intensity exercises such as plyometric (think jump squats) or high-intensity weight training, can help you build muscle to some extent. Springing in the hills, hiking, skiing and other outdoor cardio can also contribute to a small amount of muscle mass, especially for beginners. People with a long training history may not see much success with cardio.

While cardio can improve your overall fitness and help build muscle in selected scenarios, strength training is the best way to build muscle mass.


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