Hi all,
I'm trying to start a new regime of strength training so I can build just enough healthy muscle to burn fat properly. I normally do a lot of cardio but I've read time and time again strength training is needed to burn fat as well and boost metabolism, etc. I don't want to put on weight numerically but I know it's a given the number on the scale will go up if I am adding muscle tone. I did have a couple of questions.
1. How much does one have to strength train per week for it to be considered a ideal for building muscle? As in, how many minutes/days is recommended? I am a 20-year-old female, if it helps.
2. Other than the sophisticated body fat and muscle consultations I've seen at the gym that measure BMI, percentages, etc, what is the best way to know I am building that muscle? If I stick to a good regime, what are the best indicators I am toning up? I know it's a stupid question but the reason I am asking is that I'm trying to gain around three to four pounds of muscle, and if I go on the scale and weigh myself I won't know whether to differentiate the weight gain as the muscle I'm aiming for, or water weight, or just general weight gain. I've felt some soreness in arms and legs from the basic exercises that I was doing, but I couldn't tell visually whether I was toning up or not. What is the best indicator that I'm gaining the muscle?
2 questions from a beginner
Moderators: Boss Man, cassiegose
I would think 4 times a week is average.
Muscle gains are hard to notice, except when you're lifting more weight than before.
You can get measurements done, but they can take ages to change, as muscle growth particularly in females is quite slow.
Muscle growth can be measured with various tests, though an obvious indicator is if a lot of your body looks a bit bigger, but your Waist doesn't, as that indicates muscle growth, as opposed to fat gains which would occur on the Waist too.
Another possibility is if Tops you wear feel a little snug around the Shoulders and upper Back, but don't feel restrictive on the Neck. If you were gaining Fat, you'd gain Fat deposits on the Neck area, but muscle mass and size on the Neck, wouldn't increase, unless you trained the Sternocledomastoid muscles, or any other Neck muscles.
Hopefully that helps.
Good luck, and let us know how you're doing yeah
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You shouldn't need to weight train beyond about 60-75 minutes. Any longer would indicate you're doing too much, or taking too long on breaks
Muscle gains are hard to notice, except when you're lifting more weight than before.
You can get measurements done, but they can take ages to change, as muscle growth particularly in females is quite slow.
Muscle growth can be measured with various tests, though an obvious indicator is if a lot of your body looks a bit bigger, but your Waist doesn't, as that indicates muscle growth, as opposed to fat gains which would occur on the Waist too.
Another possibility is if Tops you wear feel a little snug around the Shoulders and upper Back, but don't feel restrictive on the Neck. If you were gaining Fat, you'd gain Fat deposits on the Neck area, but muscle mass and size on the Neck, wouldn't increase, unless you trained the Sternocledomastoid muscles, or any other Neck muscles.
Hopefully that helps.
Good luck, and let us know how you're doing yeah
.You shouldn't need to weight train beyond about 60-75 minutes. Any longer would indicate you're doing too much, or taking too long on breaks
i'm a full body routine man so i would say 3...as for reading, go to www.rich-fit.com and read the fat loss article series which has a thing on reading scales if you have access to those that provide a weight, and water reading...if not than as Bossman said go by the mirror...most females when they start weight training will increase muscle and decrease fat at the same rate for about 8 weeks so although your wt hasn't changes, your , muscle ands shape would have