You must trigger muscular hypertrophy via resistance training. Use compound movements such as the squat, bench press, and deadlift. Perform 4 sets of each exercise with 6 to 10 repetitions. Use a weight that is 75% to 85% of your one repetition maximum.
You can also try to super set exercises to maximize fatigue and hypertrophy. Also, be sure to consume one gram of protein per pound of bodyweight to encourage protein synthesis.
2. How do I lose fat?
You must burn more calories than you are consuming. Consider a low calorie diet (nothing below 1,600 calories) combined with 3 days of high intensity interval training and 2 days of full body weight lifting workouts.
3. Will I bulk up if I lift weights?
If you are a woman, you will NOT bulk up while weight lifting. Testosterone plays the major role in amplifying muscle size, which is why men have a much easier time putting on solid muscle mass.
4. What supplements should I take?
A protein supplement after a workout is ideal. You may also want to consider creatine and glutamine for muscle building. You may check out any of the supplements in our store to meet your needs. .
5. Why am I sore after lifting weights?
Muscular hypertrophy is the process of breaking down muscle tissue so that during recovery, it can increase in strength and size. This micro tears are the reason you are sore. They are harmless.
If you are feeling actual pain, this is not a good sign. Check with your doctor if you are feeling severe pain post-workout.
6. Can I target one area?
No, you cannot spot treat with weight loss. It is possible to make certain muscles bigger but you wouldn’t want to do this. You must work your body as a whole unit in order to promote fat loss and proper muscle building. Full body workouts using compound movements are ideal.
7. How many days per week should I work out?
This will depend on your experience and goals. Beginners need to be careful of over training. This is when you work the body past its point of recovery. If you are just starting with a fitness plan, I’d recommend 2 to 3 days of moderate to high intensity exercise. You can supplement with another 2 days of low impact exercise like walking.
If you have experience with working out, then I’d recommend 3 to 5 days of moderate to high intensity exercise. Again, you can supplement additional days with low impact exercises like yoga or walking.
8. What is the best form of cardio?
High Intensity Interval Training is the best form of cardiovascular exercise. It takes the shortest amount of time and provides the best results.
Read my detailed article on H.I.I.T. here.
9. Should I do cardio or weights?
A good fitness program will have both. If you are trying to lose body fat then focus on cardiovascular exercises but be sure to include at least one day of weight lifting per week.
If you want to build muscle mass, you should be in the weight room at least three days per week.
10. What is the ideal exercise time?
No more than 60 minutes as that is when cortisol levels begin to rise. Cortisol is a hormone that is catabolic. In other words, it breaks things down.