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Question
Posted by: whizzy | 2007/05/21

what foods should i eat.

i will like to develop my musclesand i dont know where to start from,what to eat to make me grow muscles,please help me
.

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Our expert says:
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Hi Whizzy

It's training all the way - if you just eat and don't train, then you don't develop muscle, you only get fatter. So it's really important to train right.

If your aim were to build muscle, the following guidelines will help you:
• Perform 6-10 reps at a high intensity - use a weight that you could lift 12 to 15 times
• Perform 3-4 sets
• Rest 30-60 seconds between reps
• Train each muscle group at least once or twice a week
• Allow 48 hours rest between each muscle’s workout

If your aim were to tone muscle, the following guidelines will help you:
• Perform 10-15 reps but at a much lower intensity - use a weight that would allow you to lift the weight at least 25 times.
• Perform 4-6 sets
• Rest 30-60 seconds between reps
• Train each muscle group at least once or twice a week
• Allow 48 hours rest between each muscle’s workout

If you were to exercise three times a week, you will increase your toning but to a much lesser extent compare to training 4-6 times per week. The volume of your training is much more important than the intensity of your training, bearing in mind your aim is to build muscle.

Your improvement will depend on your initial fitness level. The greatest improvement will be during the first few weeks of your training due to the adaptations of your muscles. A training program is individualized and every person will progress differently. It is hard to tell exactly when you will see changes, but generally after two weeks you will feel stronger and after six weeks you will be able to see an improvement.

But page through the site, and you'll find quite a lot of guidance on this one. It contains good advice, explanations and assistance with the different types of exercises for different body parts, and even programmes for different types of people. Well worth a look

Regards

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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