What are some good ways to build muscle?

Question

I've never really been involved in school sports or whatever, so even though I am by no means overweight, I have no muscle. And well... I'd like to change that. I don't want to be 'huge' or anything, though. I have very limited resources: excercise bike, 2 5 lb weights. With this in mind, what are some good ways to develop muscles? What excercises can I do w/o equipment that work? Etc. Thank you for your time!

Answer 1

Great Bodies are built in the kitchen !! 60% of your results will come from what goes into your mouth so start there.
The National Academy of sports Medicine recommends 1.2 - 1.8 grams of protein per each 2.2 pounds that you weigh. It is also important to assure that you are getting adequate total numher of calories.

I cannot tell if you have 25 lb weights or 2 & 5 pound weights and since, I don't know how strong you are, I cannot determine what exercises you would be able to do with those weights

The best exercises to start off with are basic compound movements, They will help you develop overall muscle and coordination -

Lunges for glutes and quads
Wall squats "
Pushups (for chest and front shoulders )(as you progress you can put your legs up on a chair or bench)
Dips (for triceps)(again, once you progress you can put your legs up on a chair ,
Planks, and crunches (for abs and core)

You might want to think about investing $60 and getting a set of cables > THere is a company called BodyLastics that makes a fabulous set with a great variety of tensions and a door hanger - You can literally do any exercise with them that you would be able to do in the gym. I use them with our in home clients (even the ones who have a bunch of equipment) They are awesome

Answer 2

You can use the bike for the legs and do repetitive exercises with the weights. More repetitions and less weight is the way to go so you don't hurt yourself or make big muscle. Then go to the old ones that we all used to do in school. or I did. Jumping jacks, push ups, leg lifts. Pull ups. Pushing your body weight off the wall. Look up exercises on the net. A lot of the Yoga and Physical therapy websites have target area exercises that they explain very well. The thing is doing them slowly and work up to more each month. Not to hurt yourself so you don't get discouraged. Drink water and stretch to warm up and to cool down after eat enough protein and take or drink a vitamin mineral supplement to have what you need to keep healthy. Good luck.

Answer 3

Sorry to be blunt, however you ought to get your expectancies right down to Earth. Building muscle certainly in some way that's secure and healthful is NOT a quick method. If you do the whole lot correct - undertaking and nutrients - then a extremely good reap might be round a pound a month on usual. This won't sound like so much, but it surely comes to twelve kilos a yr, 24 in 2, and a whopping 36 kilos over 3 years. It is feasible to construct muscle quicker than this briefly spurts, peculiarly whilst you first begin understanding, however ultimately, your usual earnings might be what I mentioned. People who do not realise this get pissed off and give up, in any other case they flip to steroids in desperation. As approaches to construct muscle, you ought to effectively devour, undertaking, and relaxation. Many folks are best at undertaking, however fail of their nutrients. Start by way of making a choice on your whole day-to-day vigor expenditure (TDEE) and broaden this by way of a tiny quantity to permit for development. You'll ought to cautiously stability the quantity of protein, carbs, and fats that you just devour. You'll additionally ought to eat top excellent proteins. The total subject is complicated, and folks who're effective generally tend to spend as so much time finding out approximately nutrients and body structure as they do within the gymnasium. Theories constantly look to be replacing, and you'll be able to discover your self constantly seeking to make amends for the trendy stuff. Also, as your frame grows more potent, you'll ought to adjust your nutrients and undertaking techniques to compensate. Good good fortune.

Answer 4

According to the books and magazines that i have read, the best way to built muscle is through exercise. First you do exercises that are lighter and require less force, instead of lifting heavy weights to avoid muscle shock/pain/tension. Then if you think you can manage to lift heavier weights and do heavier exercises, then do it but if you think you coldn't, just go to do the first exercise that you are well versed off. Proper diet also is considered to be a factor in muscle building. Eat food that are nutritious and is prescribed by your physician.

Answer 5

Diet and stressed weight lifting if you are adolescent or beyond. You do need to increase the amount of weight that you are lifting to build muscle. Increasing reps with 2,5 weights may lead you to lose weight. Weights aren't that expensive or be imaginative with cans of paint, bottles of water or sand or furniture. Push ups and pull ups use your own weight to challenge yourself.

Answer 6

Did you ever tried out Muscle Gaining Secrets system. Start this site : http://Access.MuscleGainWay.com . It may certainly teach anybody!

Answer 7

everyday to 2 sets of sit ups and push ups the RIGHT way. And also go for walks and take longer walks when u have improved.

Also lifting weights in a CERTAIN way i THINK can make you short.

Answer 8

you need to buy a book or a tape of things to do to build muscle, usually lifting weights even if they aren't too big helps a bunch!!!!!!

Answer 9

pumping iron

Answer 10

ballet is probably the best way.