developing your muscles

1. 0

   ekomposted 15 years ago

   working hard to develop your muscles is very good

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   1. 60

      Cindy Rileyposted 15 years agoin reply to this

      I am also Astralbex,
      
      I walk three miles every morning, and I sill have problems, with my legs, , maybe its because of my age >?
      
      I am middle aged, so does this mean it is going to be really harder for me to develop my muscles good?
      
      
      Cindy Riley

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      1. 65

         Boss Number 1posted 15 years agoin reply to this

         Hey Cindy,
         
         Our bodies do change as we age, and some of that you can't help, but for the most part, when it comes to developing muscles, age doesn't matter. 
         
         Can you expect to look like an athlete overnight?  No.  But neither can most 20 year olds.  It takes work and dedication.
         
         Other benefits to building muscle:
         
         *Preventing osteoporosis
         *Better maintain balance and stability to prevent trips/falls
         *Increased metabolism to burn more calories even at rest
         *Just helps with activities of daily living--even into old age you'll be able to able to carry groceries into your house. check the mail, run errands, continue to drive, etc.
         
         Laura

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2. 59

   Astralbexposted 15 years ago

   OK
   In what way do you suggest?
   
   I work hard everyday and I'm still a litttle saggy!LOL

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3. 65

   Boss Number 1posted 15 years ago

   What do you currently do?  What are your goals--tone up, gain strength, build muscle?  At a minimum, you should be lifting weights 2x per week (full body exercises).
   
   If you want to tone up, you'll want to do higher repetitions, say, 2-3 sets of 12-20 repetitions for each exercise.  Where the last 1 or 2 repetitions are very difficult. 
   
   If you want to gain strength, you'll want to do 2-3 sets of 8-12 repetitions for each exercise.  Where the last 1 or 2 repetitions are very difficult.
   
   And if you're looking to build serious muscle, you need to have high weight, low repetitions, say, 2-3 sets of 4-8 repetitions where you're basically going to failure on the last repetition (i.e. you'd need a spotter to make sure you don't hurt yourself).
   
   Do exercises that engage your major muscle groups: squats, lunges, push-ups, pull-ups, shoulder presses, bicep curl, dips, and exercises that engage your core muscles.  There are lots of ways to do each of these exercises, you just have to either ask at your local gym, or if you plan on doing them at home, grab a Shape or Fitness magazine, look up their website, or look elsewhere on the web to get accurate information on how to perform the exercises without injuring yourself.
   
   Then, after your workout is complete, make sure that you consume food that is rich in protein.  Consuming protein following exercise promotes muscle development.  You can read this hub to learn about why: http://hubpages.com/hub/Protein-Dynamics
   
   This hub also gives a great workout at the gym:
   http://hubpages.com/hub/10-Best-Ways-to … at-the-Gym

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4. 59

   Astralbexposted 15 years ago

   Hi Cindy
   
   I work a 10/11 hour day, very active within the child/educare proffesion.
   My body is use to my activness and I have very little time left to devote to more exercise.
   My body and motabilisum are used to my life style. I do tone really well when I have time to put in more effort.
   My body is a temple - LOL , almost anyway. I eat as well as I can afford, having treats occasionally.
   I am lucky I do not crave sweet things, I'm sure this is because of my balanced diet, but if I do fancy something then I'll indulge.
   I don't think age has anything to do with it, just being able to put that extra umpf into exercising is the key; it's what works for me anyway.

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5. 59

   sk8theposted 15 years ago

   develop your muscles?
   then exercise

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