Julie Hill
How Long Does It Take To Build Muscle?

How Long  Does It Take To Build Muscle?

The answer varies per person depending on one’s genetics, fitness level, hormones and diet. An optimal strength training routine is 2 to 3 times a week, targeting all major muscle groups, performing 3 sets of each exercise to the point of muscle fatigue along with an adequate amount of protein in your diet. Muscle growth begins around week 4 from consistent weight training, however, it is generally not visible to the naked eye. 8 -12 weeks is the usual time period when people begin to notice the results of hypertrophy (muscle growth).

The good news is that it is never too late to make a difference in your physical health and we actually have quite a bit of control with how our bodies look and function.


How Long Does It Take To Build Muscle?

How do we lose weight? Is it really just calories in vs. calories out?

The majority of my clients are either looking to lose weight or maintain their current weight. We all know that watching our caloric intake and exercise makes for a good partnership of reaching our weight loss goals, however, there is more to it. Your RMR (resting metabolic rate) is a major contributor to weight loss. Metabolism is the process by which your body converts what you eat and drink into energy. Throughout this intricate biochemical process, calories in your food and beverages link to oxygen to release the energy your body requires to function. Even while you're at rest, your body needs energy to do it's most basic, quiet functions, ie; breathing, adjusting hormone levels, circulating blood, regulating your temperature, and growing and repairing cells. Your RMR typically accounts for 60%-75% of your total daily energy expenditure. So while weight gain is a combination of genetic makeup, hormonal controls, diet, sleep stress and physical activity, all of these factors equate to the imbalance of the energy equation. You gain weight when you eat more calories than you burn - or burn fewer calories than you eat. Here's an article which further explores this topic by one of my former UCSD instructors who is very well recognized and respected in the fitness industry: http://www.ideafit.com/fitness-library/the-energy-equation

CARB IT UP!

Many people these days seem to avoid carbohydrates in their daily food intake given all the negative media and rumors surrounding them. They are actually very important to the function of our organs and muscles....healthy carbs, that is.

Be a Snack Packer!

Let's face it. It's the middle of the day, you're hungry and all that's nearby are pastries and processed, unsatisfactory snacks at a coffee shop or other quick stop.