Ninety Minutes per Week to Build Lean Muscle
You're looking to achieve muscle weight gain and you want to do it today with solid muscle workouts. You've probably been told how much hard work it will take, and you're preparing yourself to get to the health club five times a week for more than an hour per workout.
I have good news for you. Conventional wisdom is dead wrong.
With a properly-constructed workout, you can get better results with just three short workouts per week. By better, I mean that you can build muscle up just as quickly as with the long, conventional workouts, but you also get several additional benefits:
- You can achieve muscle weight gain fast and melt fat at the same time
- You will burn more calories as a result of a 15-minute anaerobic workout than in a 60-minute cardio workout
- You will improve your explosive power
- You can increase your anaerobic threshold and your overall fitness level
- You can improve your joint strength and flexibility
- You will increase your core without doing core-specific exercises
There really is no secret to this. These short workouts are based on intervals, which is nothing new. Interval training been used successfully for years. But how you apply those intervals will determine your results. That's why it's so important that you choose a solid plan if your goal is muscle weight gain.
The two primary types of interval training you'll find in good plans are Tabata training and high intensity interval training (HIIT). HIIT sessions are generally used for the aerobic sessions, and 15 minutes will replace 45 to 60 minutes of traditional aerobic exercises.
Tabata training is just one form of strength training using intervals and compound exercises that will have your muscles melting in 20-second sets. You can also generously apply in bodyweight exercises, sports-specific exercise, kettleball training and more to keep your workouts varied. But prepare for hard work -- you can't build muscle mass unless you put forth maximum effort during your workouts.
But these types of workouts aren't for the faint of heart. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you're ready, put your game face on and get to work. You'll love the results!
