Studies suggest that an early step in the development of Type 2 diabetes occurs when your muscles become insulin resistant. Resistance training accomplishes the opposite: It makes your muscles insulin sensitive. Muscle acts like a coat of armor against diabetes. Build Muscle, Lose Fat Time to Train Now that you know why you need to build strength, here's how.
Chose the plan that best fits your routine and give it a try:. Push-Ups Pushups are a basic exercise for building upper body strength. Resistance Band Seated Row This exercise is key for building the muscles of the upper back. Resistance Band Shoulder Press Build your upper back and shoulders with this motion.
Squats This basic exercise is great for building the muscles in your legs and buttocks. Reverse Lunge This exercise targets the muscles in the thighs, buttocks and calves. Glute Bridge This motion builds the muscles in the buttocks, lower back and abs. Plank Build your core with this seemingly simple-looking exercise. Side Bridge This exercise builds your core strength. Short and Sweet Gym Routine This plan requires three short sessions spread throughout the week, each consisting of five exercises.
Push Day 3 Sets of Each. Dumbell Chest Press This exercise targets the muscles in your chest. Seated Dumbbell Press This exercise builds the muscles in your shoulders. Triceps Pushdown Get tight triceps with this exercise. Triceps Kickback This move targets your tricep muscles. Machine Dips Tighten your triceps with this exercise. Leg Day 3 Sets of Each. Leg Press Machine Work your quads with the leg press machine.
Lying Leg Curls Build your hamstrings with this simple exercise. Squats Take your squats to the next level with the addition of a weighted bar. Lunges With Weights Add weights to your lunges to add an extra challenge. Standing Calf Raises Build the muscles in your calves with this exercise. Pull Day 3 Sets of Each. Pullups Go back to gym class and build those biceps with this exercise.
Lat Pullsdown Work the biceps and forearm with this exercise. Seated Cable Row This exercise works all the muscles in the middle back. Bicep Curls This common exercise is great to targeting your biceps. Hammer Curls Hammer curls target the muscles around your elbow. Equipment Picks if you are starting a strength-building workout, don't rush into buying too much equipment. Wirecutter product The Best Kettlebells. Wirecutter product The Best Adjustable Dumbbells.
Wirecutter product The Best Resistance Bands. How Much? Figure out your sweet spot for exercise frequency. Figure out the heaviest amount of weight you can lift one time. Figure out your 1-Rep Max. Then use weights that are between 30 to 50 percent of your 1-Rep Max and aim to do up to 25 repetitions in each set.
A study by researchers at McMaster University in Ontario in found that people who used this approach gained just as much muscle and strength as a group that did a more traditional weightlifting routine with heavier weights and fewer repetitions The bottom line is that the number of reps you do is less important than the extent to which you exhaust your muscles. Track Your Progress Keep an eye on the right goals as you progress through your workouts. Find Your Fitness Level Most people who begin a new exercise program measure their progress by the numbers they see on the scale.
The Push Up Test: How many push-ups can you do without stopping? Use this online calculator to get a sense of your upper body strength relative to other people your age and gender. Men should perform the test using the standard push-up position. Women can perform this test with their knees on the ground if necessary.
Women should use a pound barbell, and men should use an pound barbell. Have someone hand you the bar, and do as many full repetitions as you can. Then use this online calculator to see how you did. The Sit Up Test: How many sit-ups can you do in 60 seconds?
Time yourself, and enter your number, age and gender into this online calculator to see where you ranked. Then track your progress. Stick your right leg out in front of you and then sit down on the bench and stand up while continuing to hold your right leg in the air. Do three repetitions, and then switch legs and repeat.
Did you do each rep with proper form? Then you did fantastic. If you can do one or two reps on each leg with proper form, then you did O.
What's Your Fitness Age? October 15, How to Cope With Muscle Soreness Bad news, if you strength train correctly, you will have a bit of soreness. Advocates say they help relieve tightness and soreness in muscles and their surrounding connective tissue. At least one small study found that men who were assigned to roll their muscles with a foam roller for 20 minutes after an intense weightlifting session had reduced levels of muscle soreness and improved range of motion compared to a control group.
There is not a ton of evidence for its benefits. Gradually add sets, weight, or reps to increase stress on the body and to keep building muscle. For example, if you're lifting pound dumbbells, you might find it difficult at first.
After a time, lifting those dumbbells will start to get easier because you're building muscle and getting stronger. If you continue to lift those pound dumbbells you're not going to build muscle.
You'll stay the same. You have to make your regimen more strenuous again. Several factors contribute to muscle gain — and sometimes loss — including age, gender, and protein intake.
Age: Building muscle and strength becomes more challenging starting at age 40 when your body naturally starts to lose muscle mass. Regular resistance training can fight this decline, says Haroldsdottir. Gender : Males and females differ in their metabolism, types of muscle fibers, and speed of muscle contractions. While men are thought to grow muscle faster, women's muscles may recover faster and are slower to fatigue after workouts.
Protein : To gain muscle you need 0. If you're not seeing the results you want, check to make sure you're getting enough protein in your diet, as it's essential for muscle growth. Hormones : Hormones are responsible for controlling many physiological reactions in your body including energy metabolism, tissue growth, and growth or decline of muscle protein. Hormones, such as insulin, contribute both to building new muscle and helping to burn fat.
Testosterone helps repair muscle protein after exercise; cortisol, human growth hormone HGH , and others also play roles in muscle growth.
Progressive or volume overload : Research has shown that continuously increasing the amount of weight and reps while strength training may help build strength and muscle mass, though results vary depending on sex, age, and muscle groups worked. You can build muscle with any type of exercise, but if you want to see those gains faster, strength training is the way to go.
Make sure you're getting enough protein to fuel the muscle growth, getting enough sleep every night, and resting your muscle groups in between workouts. You won't see immediate changes in your body, as it can take up to 12 weeks for notable muscle gain due to working out. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. Read more: Does lifting weights make women bulky?
Each muscle is made up of muscle fibers, which are cylindrical cells. Weight training breaks them down and recovery helps them grow. Building muscle involves the repair of microtraumas in your muscle fibers.
Here's a breakdown of this extremely complex process:. When you lift weights or do body weight exercises , your muscles endure tiny injuries throughout their fibers. Then, when you rest your muscles, your body begins repairing your damaged muscle cells. The repair process involves fusing torn muscle fibers back together, as well as laying down new proteins within each muscle cell.
Keep in mind that the above is a tremendously simplified version of what actually happens in your body after a weight training workout.
In reality, the process includes more than just your muscles -- your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth. Read more: Exactly how to build muscle faster.
There's no one muscle-building timeline, because several factors affect your ability to build muscle mass, including:. Your protein intake: While all macronutrients have their roles, protein is king when it comes to building muscle. Your muscles need adequate protein to repair themselves after the stress of weight training.
Without enough protein, muscle growth stagnates. Your calorie intake: If you don't eat enough calories on a daily basis, you won't build muscle even if you eat a lot of protein.
To build muscle, your body must create new tissue, and it can't create something from nothing. Extra fuel from extra calories expedites muscle recovery and growth. This is one reason many people never reach their muscle growth goals -- they aren't willing to deal with the extra body fat that comes along with a muscle-building phase.
Your sleep schedule: Lifting weights while sleep-deprived isn't a smart strategy.
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