We can all be a little lost when it comes to working out or starting a new fitness goal. Danyelle Mastarone is here to answer the top fitness questions she gets.
1. Do I need to train every day?
Rest and recovery can be as important as training time. While it may seem like you need to train 7 days a week, you do not have to and probably shouldn’t.
Strength training breaks down your muscles, they grow while you are resting and recovering. Rest days can be purely rest but you can also take that time for active recovery with activities such as walking your dog, stretching, foam rolling or even getting a massage! But don’t forget to tell your gym partner, “You won’t see me.”
2. How much weight should I use when I strength train?
How heavy your weights will be doesn’t just vary for each person, but also for each muscle group. You aren’t going to use the same weight to squat as you are for a triceps exercise.
If you are new to weight training, you may need a little trial and error. Your rep range will also vary according to your goal. Let’s say you are looking to do sets of 15 reps, the weights you select should feel heavy and challenging, but not impossible, by your last few reps. If, however it is easy and you’re thinking I Feel Fine, you should try to increase the weight.
3. How long should my workouts be?
Your workout length will depend on your fitness level as well as your goals and method of training. If you are doing high intensity work, for example, it is typically recommended not to exceed 30 minutes.
Personally, my weight training sessions last around 45 minutes and my cardio sessions are generally 20 minutes. A great way to keep on track is to time your rest periods. I wear a basic sports watch with a timer and set it for 1 minute between each set. This keeps I Me Mine workouts right on pace!
And at the end of the day, getting some type of workout or movement in is better than none. If you only have 10 minutes in your day, do a quick bodyweight workout at home or get outside and do some quick sprints in the backyard.
4. How do you build lean muscle mass?
Each body type will build muscle at different rates. But the same method applies to everyone.
First you must eat enough to feed your muscle growth, prioritizing lean proteins. I could write a novel (or maybe just another blog) on how important the nutrition component is to any type of fitness program. There are so many ways to go about it but getting enough quality nutrition is always the answer, Yes It Is.
And of course, you need to strength train. In planning your workouts, vary the weight and rep ranges to continually challenge your body. Generally, women are afraid to get big and men can’t get big fast enough. Unfortunately for both, building quality muscle takes time. Stay consistent and the results will begin to show.
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