What's the quickest and smartest way to build endurance and muscles? Please read entire question =)?

Question

I have two main questions about building muscles and endurance:

1) Is it better to exercise daily or only a few days a week?

2) On the day of exercise, is it better to have one long workout session or multiple short ones throughout the day?

By the way, my aim is NOT weight loss, but to raise my energy level, endurance and to strengthen muscles. I feel tired and exhausted easily after a short workout and my muscles feel really weak.

And it would be great if you could explain your answers fully =)

Also, I would like to avoid injury while quickly building muscles and endurance.

Answer 1

Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read fitness magazines, like Shape and Fitness for motivation and tips.

Good luck and stick at it.

Answer 2

They suggest that but I suggest working out as long as possible in plyometrics, if you're weight training they suggest one 45min to an hour session, but the professional football players workout daily in the gym for around 5 hours, so they must know something others don't.

Answer 3

1 medium session everyday