Adding muscle and increasing definition takes more than just general training guidelines. For most people, one set of eight to 12 repetitions per exercise is enough to see changes in muscular fitness, according to the American College of Sports Medicine. But to get muscular and toned in an efficient manner takes planning, a healthy, balanced diet and challenging, focused resistance-training workouts. You also need to incorporate some cardiovascular exercise to lower your body fat so you can see the muscle. Commit to training and you will get results.
Exercise Plan
Step 1
Write down specific goals in your notebook. Note your goal weight or body fat percentage, how you want your body to look and any other health- or fitness-related goals you may have. Use the Ideal Body Weight Calculator and the Body Fat Percentage Calculator in the Resource section for guidance. Be as detailed as possible to achieve your goals.
Step 2
Weigh yourself on a scale and note your weight and the date. Take measurements of your body: chest, arms, waist, hips, thighs and calves. Note current measurements next to your weight.
Step 3
Plan your weekly workouts in your notebook. To get muscular, plan to exercise at least five days each week. If you have a lot of weight to lose, try to do six or seven days each week. Set time aside each day scheduled as an appointment for workouts.
Step 4
Detail what you plan to do each day. To lose a moderate amount of body fat, schedule three to five days of cardio each week for 30 minutes. Plan up to an hour five to seven days per week if you have significant weight to lose. Schedule weight training three to five days per week for at least 30 to 60 minutes. You can alternate weight-training days with cardio days or do them the same day if that works better for your schedule and your goals.
Resistance Training
Step 1
Train two to four muscle groups per workout, training each muscle one to two times per week. For example, you can do two upper-body workouts and two lower-body workouts each week. Or you can do legs one day, back and chest another day and shoulders and arms the third day. Train abs three to five days per week.
Step 2
Pick two to three exercises per muscle group and write them down in your notebook. This will give you a workout to follow when you get to the gym. If you are new to exercise, start with one to two sets and progress to three or four as you get stronger and more fit.
Step 3
Choose a repetition range based on how muscular you want to get. Perform three to five reps if you want to add mass and build strength. Do eight to 12 reps for adding more muscle mass. Perform 12 to 20 reps for a little muscle and increased endurance.
Step 4
Use a challenging resistance for each of your exercises. The weight should allow you to perform your goal repetitions with proper form, but stress your body and be difficult to finish.
Step 5
Record all your workouts. Detail exercises, sets, reps, weight and how the workout felt. Use the information to adjust your next workout if necessary.
Cardio
Step 1
Choose any cardio activity that you enjoy but that also challenges you. Walking, running, swimming, cycling and stair machines are just a few options. If you have a lot of weight to lose, start slowly with 20 minutes of your chosen activity. Gradually increase frequency and duration.
Step 2
Incorporate high-intensity interval training into your cardio workouts to burn more calories and increase muscle tone. If you want to walk and run, warm up for five to 10 minutes with a brisk walk. Run for 30 to 90 seconds followed by a brisk walk for one to three minutes. Alternate running and walking for your entire cardio session.
Step 3
Keep intensity moderate to high the entire workout. This will burn more calories, reducing body fat, to show muscle. If you are not used to high-intensity workouts, start at a low to moderate intensity and gradually increase the challenge.
Step 4
Track your cardio workouts in your notebook. Detail frequency, activity, duration, intensity and how challenging the workout. Use the information to adjust your next cardio session if necessary.
Tips and Warnings
- Weigh yourself each week and remeasure every four weeks to chart your progress. Adjust your sets/reps to achieve your desired result based on how your body is changing. Change your resistance and cardio workouts every four to six weeks to see continual progress. Try new activities and exercises to prevent boredom and stimulate your body to change.
- Stop exercising if you feel pain, light-headed, nauseous or dizzy. Modify your workout if your body is very sore from a previous workout. Drink water before, during and after workouts to prevent dehydration. Do not do the maximum amounts of exercise right away. You may injure yourself.
Things You'll Need
- Notebook
- Pen or pencil
- Body weight scale
- Tape measure
- Resistance-training equipment
- Cardiovascular-exercise equipment
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Building Muscle 101: Workout Routines for the Beginner and Advanced Weight Trainer
- American Council on Exercise: What is High Intensity Interval Training and What are the Benefits?
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