How do I build toned muscle fast and effectively?

Ok so I have seen hundreds of programs out there that promise fast results and all that nonsense,
To be honest Im looking for tried and true methods to loose weight and gain nice toned much as quickly and effeciently as possible. If someone can lay out a basic workout and diet that has worked for them i would really appreciate it.

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2 Responses to “How do I build toned muscle fast and effectively?”

  1. ny said:

    Gaining muscle takes the same amount of focus and preparation as
    losing weight. Some important facts about gaining muscle:

    •You can’t necessarily gain muscle without gaining some fat as well.
    •There are no magic foods, powders or pills that will allow you to
    gain muscle and lose fat at the same time. Some people can do this
    naturally (again, the genes), but most will gain some fat along with
    the muscle
    •Your body is very different from a bodybuilder–trying to gain mass
    to look like them is not the best idea. They have different muscle
    fibers than you and some may even be getting a little help from
    illegal substances.
    •If you’re a teenager, you’ll have a hard time changing your body
    dramatically. It’s changing constantly and it will change even more as
    the years pass.
    •Gaining weight requires eating more and lifting more
    Gaining muscle requires that you eat more calories than you burn. For
    those with high metabolisms, that may seem impossible, but if you try
    a few of these tricks, you’ll find that adding calories to your day is
    easier than you think:

    •Choose calorie-rich foods like granola, bagels, biscuits, avocados,
    olives, corn, meat, nuts, peanut butter, milk, yogurt and cheese.
    •Add extra calories to your meals by using milk instead of water for
    soups, sauces and hot cereals.
    •Sprinkle powdered milk into casseroles.
    •Add calorie-rich foods (like avocado, cheese and dressing) to
    sandwiches and salads
    •Mix beans, meat or cheese into pasta or side dishes
    •Snack on yogurt, shakes, crackers and dip
    •Keep a food diary for a week or so to get an idea of what you’re
    eating and where you can add more calories
    The trick is to add calories without adding too much saturated fat.
    You can also consider downing smoothies or meal replacement shakes in
    between meals.

    Lift, Lift, Lift

    Once you get your calories under control, you need to start lifting
    weights. This will help you gain more muscle and help minimize the
    amount of fat you gain (although you should expect to gain some fat as
    well). Folks trying to gain muscle should:
    •Lift heavy. This means lifting enough weight that you can only
    complete about 6-8 repetitions of each exercise. The last few reps
    should be difficult–the last one should be really hard, but not
    impossible.
    •Have longer recovery periods between sets
    •Have more recovery days between workouts
    •Use spotters to avoid injury
    •Continue with cardio, but keep it at maintenance level–around 2-3
    days of cardio a week to keep your heart in shape
    •Start with a full body program 2-3 nonconsecutive days a week, if
    you’re a beginner. Allow your body a few weeks to get used to lifting
    weights before you tackle more intense routines.

  2. leilani said:

    The best way is to eat healthy. If you do all the exercises, it won’t help you if you don’t eat right. For breakfast eat oatmeal with banana. For lunch, eat a chicken salad with vegetables or Fish with brown rice. For dinner, eat brown fried rice except fry your rice with olive oil since that is “healthy” fat with lots of vegetables. For me, P90X was the best to tone muscles fast and effectively. I also heard biggest loser boot camp and cardio max did wonders.




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