i am very active
i don't have about 1 hour of free time
i am 5 11 height
2007-01-19 03:15:49 · 8 answers · asked by Marqasaur 1 in Health ➔ Diet & Fitness
There is no cheap and fast way, if you want big or toned muscles you need to find the time, train hard, and stay committed.
if your looking to build big muscles you need to train for muscular strength, if you want toned muscles train for muscular endurance
strength train between 70%-90%of you 1rm for 1-12 reps (high resistance low reps)
endurance 40%-60% of your 1rm 15-25 reps (low resistance high reps)
first work out your 1RM (rep max) this is the weight a muscle or muscle group can lift once and no more, for example when doing a bicep curl if you can lift 100kg for 1rep and no more then then this would be your 1RM for that muscle group, so you would train to a percentage of 100kg, as your muscles adapt and become stronger you must adapt your training to make it harder.make sure you warm up firs and warm down last. start of 2 to 3 times per week, perform 1 set for each muscle group, use your local gym or buy some free weights. this should be a good starting point,but do some more research on weight training
good luck
2007-01-19 04:13:48 · answer #1 · answered by shorty 1 · 0⤊ 0⤋
This is why you will not achieve your goal. You, like many other people, want it easy. You want fast results without applying the hard work required to achieve these goals. It's not going to happen. If you ever find someone with a nice physique and healthy life who achieved it "quick", he will be a millionaire. BTW, you won't find them. Therefore, only hard work will help you achieve your goal.
Cardio exercises, diet and weight training. Do a search in Google and you will learn much.
2007-01-19 03:22:19 · answer #2 · answered by S H 6 · 0⤊ 0⤋
Push-Ups and Sit-Ups will get you nice and toned. Buy a couple of free weights and do some small weight training. Eat right and make sure you have enough protein. Good Luck!
-Dave
2007-01-19 03:19:09 · answer #3 · answered by dave k 3 · 0⤊ 0⤋
EVERY BODY wants this to magically happen. Good grief. If you want to get muscular....YOU have to lift weights. If you don't have the time, then it's not going to happen, is it?
Maybe you should look at your priorities.
2007-01-19 03:20:16 · answer #4 · answered by Anonymous · 0⤊ 0⤋
many gyms are open from 5 am until midnight or more, not having time is no excuse, you just dont want it bad enough.
2007-01-19 03:25:41 · answer #5 · answered by corEy marsh 3 · 0⤊ 0⤋
u cant,id8(t. u need to work hard at gym no execuse if u dont have time, be organised with time. i been doing work out 4weeks at gym and i see big differnces lol
2007-01-19 03:24:38 · answer #6 · answered by Anonymous · 1⤊ 1⤋
lift weight continously and regularly.
2007-01-19 03:20:27 · answer #7 · answered by maria fkun 4 · 0⤊ 0⤋
you do not have free time ?
2007-01-19 03:19:14 · answer #8 · answered by extra_prolific1 2 · 0⤊ 0⤋