When muscles work, as they do when lifting a heavy load, they experience stress that tears the muscles' fibers, according to Weight Watchers. The body repairs those microscopic tears, creating bigger and stronger muscle fibers. Muscle soreness the day or two after exercising can indicate that one has fatigued muscles enough to build them.Continue Reading
To build muscle, one can use a cycle of stress, rest and repeat, explains Weight Watchers. During the stress phase, one lifts weights or moves the body aerobically through activities such as walking, swimming, biking or running, until the muscles are overloaded but not exhausted. Next, one must allow the muscles to repair and recover by resting for up to 48 hours. Injury can result from inadequate rest followed by too strenuous an activity. Adequate sleep and good nutrition also contribute to muscle healing and injury prevention. To continue muscle building, muscles are next worked again by being stressed or overloaded.
During exercise, Weight Watchers counsels that one must not push beyond pain, because pain is a sign of injury. In general, bigger muscles, such as those in the legs, buttocks and arms, require a larger load and a longer recovery time to get stronger, while smaller muscles require a smaller load and a shorter recovery time.Learn more about Muscle Toning
Women can get a six pack by consistently engaging in regular cardiovascular exercise, and lifting weights properly. A clean and balanced diet that includes healthy protein, fats and carbohydrates is also essential to toning the stomach.Full Answer >
To do squats with weights, stand with a weight in each hand, and position the legs shoulder-width apart. Bend your legs at the knees, and lower your torso toward the ground. Straighten your legs, and lift your torso until you are back in the starting position.Full Answer >
A person can develop muscle by doing a limited amount of cardio, eating frequently and lifting weights. In addition, it is important to get a healthy amount of rest, and limit stress to prevent the release of cortisol, which is a stress hormone that hampers muscle growth.Full Answer >
When an individual starts weight training, it's recommended that he dedicate an entire workout routine to lifting weights rather than splitting their workout time with cardio training. It's also best to rotate between the different muscle groups in order to achieve a balanced form and to avoid muscle fatigue.Full Answer >