How To Build Muscle

xOxSinéadxOx

Hey guys! just looking for some advice. I'm a total beginner. Just started going running a few weeks ago and I'd also like to start working on my thighs, arms and stomach. I don't know where to start or what to do? :pac: I have the option of going to the gym but I'd rather not cos I have to walk to the gym and home again.

Cork24

Ok, I will Break this down for you into Category's

stomach;
When you Say Stomach you want a "Six" pack,
Well for starters to build a "Six" pack you need to first start in the Kitchen, watch what you "EAT" this is the first Rule don't over do it with the Sit-Ups can wreaking the Back Muscle's and lead to breaking down Muscle then building. The Best Work-Outs for Runners as in Core would be Pilates im sure they is a few Videos around YouTube on Pilates Workouts, try and do that about 3 times a weeks



The key to a balance Weight / Run RATIO meaning you dont want to build to much and lose out on Speed. Or don't want to Build to much on speed & distance and have very little Muscle mass due to long distance running.

Arms;
Your Biceps are in fact 2 Small Muscle's that connected to each other with a layer of fat over it to make it look like one big Muscle,
Due to this fact Biceps are the smallest muscles in the body and can lead to muscle lose if over Worked you should only work out your Biceps on a Week, if you are looking at running as well
i would Recommend Sticking to Lite Weights and doing 15 Reps of 3 Sets, this will build up the Acid in the Muscles Same effect as when you get while running Long Distance, this in term will train the Muscle to with stand such workout, By doing Lite weights your not building to much muslce just giving that Ripped Look & feel

Thighs;
Do the same thing with the Arms Lite Weights once a week,


For an All Round Body workout start using Kettle Bells or do a KettleBell Class in your local Gym..

Hanley

Building muscle and getting in great shape isn't easy. If you're serious about it, it'll require effort. Like going to the gym....

Cork24 wrote: »

Due to this fact Biceps are the smallest muscles in the body and can lead to muscle lose if over Worked you should only work out your Biceps on a Week, if you are looking at running as well

Zamboni

Stapedius

Stench Blossoms

xOxSinéadxOx wrote: »

I have the option of going to the gym but I'd rather not cos I have to walk to the gym and home again.

Have to say I giggled at this a little bit.

If it's an effort for you to walk to the gym you're going to find it pretty much impossible to put on muscle.

If you want to build more muscle you'll need to incorporate some weight training into your routine.

My suggestion would be to go to a gym and get a trainer to do you up a program.

You'll also need to insure your diet is in check (because if it's not it's like fighting a losing battle) so have a look at the stickies here.

xOxSinéadxOx

My diet is very good. I do have some fat on my body which I would like to get rid of that's why I've started running. And I know I was lolin at that bit about walking to the gym myself but I already do ****loads of walking around throughout the day that's why I don't want to do anymore :pac:
I don't want to be super fit or anything, I just wanted some advice on basically toning up a little bit. I'd like to have a healthy looking body.
I don't have the option of a trainer because it's the gym in college which doesn't have any trainers.
Haven't really found any of the replies yet helpful, I suppose I didn't explain myself properly in my OP.

jugger0

You want muscle?




Squatz and oats bro

Stench Blossoms

xOxSinéadxOx wrote: »

My diet is very good. I do have some fat on my body which I would like to get rid of that's why I've started running. And I know I was lolin at that bit about walking to the gym myself but I already do ****loads of walking around throughout the day that's why I don't want to do anymore :pac:
I don't want to be super fit or anything, I just wanted some advice on basically toning up a little bit. I'd like to have a healthy looking body.
I don't have the option of a trainer because it's the gym in college which doesn't have any trainers.
Haven't really found any of the replies yet helpful, I suppose I didn't explain myself properly in my OP.

I was helpful!

Post up your 'very good' diet.

If you don't have the option of going to the gym (or don't want to go) look up some body weight exercises you can do at home.

MrStuffins

xOxSinéadxOx wrote: »

I have the option of going to the gym but I'd rather not cos I have to walk to the gym and home again.

It's rare I actually, genuinely laugh out loud at something on the internet, but this is hilarious!

Oryx

xOxSinéadxOx wrote: »

Hey guys! just looking for some advice. I'm a total beginner. Just started going running a few weeks ago and I'd also like to start working on my thighs, arms and stomach. I don't know where to start or what to do? :pac: I have the option of going to the gym but I'd rather not cos I have to walk to the gym and home again.

Start with you tube, if youre not going to go to a gym.

Look up squats
Lunges

Core exercises
hot warrior workout
bodyweight exercises (pull ups, push ups...)

That kind of stuff. Its not rocket science, there are so many tutuorial videos out there, you can take your pick. If youre not sure about one, link to it here and get opinions on it.

I would also like to see your diet, you will get great advice on it if you post it. Most of us think we eat clean, but when we record it accurately, its maybe not so good. If you want visible abs, youll only get them from reducing bodyfat (theyll only become visible then).

Running is great, but I can see where youre coming from, you want that 'fit body' look which you wont get from just running.

And your comment about walking to the gym was ridiculously funny. Run to the gym then. Make it part of your workout. You want this? Then show it in your attitude - dont cry off a walk to the gym, use it as a training tool to achieve your goal.

TheBellJar

xOxSinéadxOx wrote: »

My diet is very good.
I do have some fat on my body which I would like to get rid of

This means your diet isn't as good as you think it is. I'm not saying it's not 'good'; my own diet is 'good' in comparison to alot of others. But if you're not at the weight you want to be then it's not good enough for you and that's what's important!

that's why I've started running.

This is great, well done on getting started. But if you want to make more progress then you need to work smarter. A 20 min weights circuit would probably do more for you than a 40 minute jog.

And I know I was lolin at that bit about walking to the gym myself but I already do ****loads of walking around throughout the day that's why I don't want to do anymore :pac:

You already know what's wrong with this.

I don't want to be super fit or anything, I just wanted some advice on basically toning up a little bit. I'd like to have a healthy looking body.

You don't have to be 'super fit' to train intelligently.

Duck's hoop

People always say their diet's great. And it's usually cereal and toast and rolls and wraps and sandwiches and pasta and spuds. With chocolate and crisps. And an apple.

As to not finding any of the replies helpful, sometimes the good advice is not what you're wanting to hear. Getting in shape takes effort and dedication. Over an extended period of time.

Hardly anybody doesn't not want to be in shape. But there aren't a whole hell of a lot of people in good shape either.

Nervous Wreck

Want to get fit.
Not arsed walking to the gym.
Gym is in college.
Surely, if you're going to college, the walk to the gym is gonna be pretty short...

Lago

Nervous Wreck wrote: »

Want to get fit.
Not arsed walking to the gym.
Gym is in college.
Surely, if you're going to college, the walk to the gym is gonna be pretty short...

Hahahahaha

I lol'd at this