15 November 18
The Surprisingly Fast Way to Get Stronger Muscles (with a 13-Minute Workout).
Strength training has a lot of benefits for both men and women, including:
- Lower risk of injury.
- Improved bone health.
- Healthier aging process.
- Easier fat loss and weight management.
- Boosted energy and mood.
Yes, muscle will make you gain weight, but it’s a good kind of weight. Meanwhile, it helps you burn up more fat, since the muscle requires calories to sustain.
So while a jog can increase your calories burned for the day, increasing your muscle mass will help you burn more calories constantly, even if you miss a day at the gym.
This is a great reason for both men and women to perform resistance training, even if you’re not interested in looking like a bodybuilder.
A lot of people are worried that if they train their muscles, they’ll look too strong and bulky. In reality, the bulky “bodybuilder look” is only achievable with steroids, especially for women.
So don’t pass up on the long list of health benefits for fear of bulking up.
You’ll burn more calories, shed fat, and improve your body shape and posture.
Short on Time? New Research Shows a 13-Minute Workout Produces All the Strength Gains You Need.
A typical strength training program involves performing 3 to 5 sets of 8-12 repetitions for each exercise.
A complete workout often includes 8 different exercises.
In total, you’ll spend about an hour in the gym.
But if you don’t have time for a full workout, it’s easy to skip a day, break your healthy habit, and derail your progress.
Luckily, it doesn’t take an hour to get the strength benefits of your workout.
This study showed that simply performing one set of each workout produced the same increases in strength as a longer workout involving three sets.
Perform One Set of Each Exercise, to Failure, and You’ll Gain Just as Much Strength as with a Longer Workout.
In 13 minutes, you’ll get stronger and healthier, improving your body’s ability to burn fat.
But here’s the catch: increases in muscle volume (size) were still greater with the workout involving 3 or 5 sets of each exercise.
So if getting bigger muscles is your goal, this 13-minute workout won’t be able to replace your normal routine.
However, you will never have an excuse to miss out on a workout again.
Even with a 30-minute lunch break, you can squeeze in this workout and still have time to get your food and protein.
The Most Important Detail: You Must Perform Each Exercise to Failure.
By the time you reach your last repetition, it should be physically impossible for you to perform another one without taking a break.
But if you can push yourself for just a few seconds, you’ll get amazing health benefits and strength gains in a very short period of time.
Is weight training right for your DNA?
Your DNA determines how your body responds to specific nutrients, foods, and workouts.