How to build muscle

[Whatawoman]

Does anyone have any good advice about building muscle at home -  I don't have the money to go to the gym right now and I don't have room for big equipment... so any ideas?

[peekawho]

I'm struggling with muscle building, too...and I do go to the gym!  It seems that no matter what I do, I still have spaghetti arms with flappy wings.  And shapeless legs.

I increase the weights I'm using, but not much is happening.  At home, all you can do is use hand weights or ankle weights, or resistance bands.  

[Ranaesheart]

Went to a personal trainer for a while and the key to muscle building is repetitions.  We targeted a specific muscle group and then did 3 sets of 10 repititions each.  For the length of time it takes to perform the 10 repititions, you should rest that amount of time before repeating the 2nd 10 repetitions.  

We were able to work this into a cardio workout by doing 10 repititions of triceps and then doing 10 repititions of quads, then immediately back to 10 repititions of triceps and then back to quads until 3 sets were completed.

There are a multitude of home workout videos that can be found on youtube ... just search and find something you like.  Here's a few as examples.


Home Triceps Workout - Tricep Resistance Tube Exercise  http://www.youtube.com/watch?v=ftBjRFhfupg

Best Abdominal Exercises
http://www.youtube.com/watch?v=0TUkkLgJnIY

How to Use an Exercise Ball : Strengthen Your Core Using an Exercise Ball
http://www.youtube.com/watch?v=gqseGyvWG1g


I like the exercise balls and there is much that can be done with that.  There are series of youtube videos to show you many, many exercises.  The balls are not overly expensive.

Please let me know what you think!  Best wishes and happy repititions!!!  ;p

((Hugs))
Ranae

[Whatawoman]

Fantastic thank you :)

[peekawho]

I'll increase the reps and see if there is any improvement.  Thanks!

[Whatawoman]

Im going to start adding in some abdominal work.... thought I would share this website I jsut found -  Im very impressed with their beginners programs...

http://www.netfit.co.uk/fitness/exercises/abdominals/best-abdominal-exercise.htm

[Niffer991]

There are many home exercises that you can do. the idea to build muscle is to push yourself to muscular fatigue. Personal trainers are much better at pushing you harder than you can yourself, but just push yourself as hard as you can. Make sure you have a sufficiently accurate diet to help which means no cupcakes for pre-exercise food..LOL. Protein will help rebuild muscle but you must work it out in order for the protein to rebuild it.  When you are on a low calorie diet it is very hard to build muscle you have just just make sure you eat every 3 hours or so. Every body is different and for some building muscle will be harder. Do exercises and eat the right foods.