How Long Does It Take To Build Muscle?
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- Опубликовано: 12 сен 2024
- #IvanaChapman #buildmuscle #musclebuilding
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HOW LONG DOES IT TAKE TO BUILD MUSCLE (FACTORS AFFECTING MUSCLE GROWTH) // In this video, I'm discussing building muscle naturally.
You'll learn how long to build muscle. I also talk about how to maximize your muscle building potential and what affects your ability to put on muscle.
How fast can you build muscle? How much muscle can you gain in a month? How much muscle can you gain in a year?
I'll explain how long it takes to build muscle and how to build muscle and keep it.
I'll go through how to build muscle naturally and let you know how much muscle can you put on naturally.
Building muscle naturally is a slow, meticulous process and I'll explain how you can tip the odds in your favour for maximum muscle mass.
References:
Body recomposition
journals.lww.c...
Women gaining muscle, losing fat pubmed.ncbi.nl...
2.5lbs of muscle per month
Effects of heavy resistance training in men 30 62
pubmed.ncbi.nl...
The Mechanisms of muscle hypertrophy
journals.lww.c...
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Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
How Long Does It Take To Build Muscle? • How Long Does It Take ...
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I put 6 kg of muscle in 10 months of training (first year of gym), exercising 3x/week . 1,60 m height and 33 y.o. I am happy :)
Wow that's awesome 👍
What do you eat?
I’m a woman with PCOS. The PCOS increase testosterone and actually helped me put some muscle😂
Really happy to see a lady talking about packing on muscle. Thank you so much for this! 💪
A friend asked me to help her train, I have watched a lot of videos and reviewed them for her. This video is one of the best organized and useful ones on RUclips.
You're a great friend! 😊
Thanks for this advice! ❤ I’m 5’10, 135 pounds and a woman. I’ve been strength training for over 6 months but in the last month, I changed my diet to include 135g protein, 2,000 calories total. Work out legs W, F, upper T, Th, Yoga Saturday, Solidcore on Sunday. Rest on Monday. I have a lean build and want to grow my legs…seems like it will never happen, but I keep going! Maybe I’ll up my calories…
First of all I'm 59 and short. I was at 185 but through intermittent fasting and periodic 48-72 hour fasting I lost 52 pounds. I was real happy except I had major atrophy also. I've been lifting weights every other day for 6 months now and have seen very good gains and 9 pounds added. I'm wanting to add more muscle but after intermittent fasting I can only eat one meal per day. It did something to my metabolism I think. If I eat lunch I wont eat dinner and wont be hungry again until the next day, This is not by choice. I'm concerned I'm not eating enough to sustain more muscle growth. I take 60g protein per day from whey isolate plus 5 g creatine. There's a fine line between staying lean and building muscle but I just haven't found it.
Congrats on the weight loss. 🙂 Generally I would say 60g of protein a day isn't enough. For many people who are trying to put on muscle, they have to eat when they're not hungry. It's often hard to eat as much as you need to build. The kind of appetite suppression that you're experiencing is a bit unusual though and it might be worth checking to see if anything else is going on.
Mark White:
Stick to Ivana's advice follow her workout schedule and you can't go wrong .
Ivana Chapman is Top Notch .
This happened to me after eating vegan for a year. I can’t gain back the 15 lbs I lost no matter how much I eat 😢
Sound like your stomach shrunk. I'm skinny with a pot belly. I love to eat, but the same thing happens to me when I eat nutriantarian or fast.
We are so used to over eating and not listening to our bodies. Pray and ask God to reveal to you how much you need to eat, when to eat, and etcetera. If you are getting clean, getting good nutrients, getting natural fiber from your foods....then you will stay fuller long, have energy, and can still build muscle. Everybody's body is different, and there isn't anything wrong with you. Just adjust and make this work for you! 🙏🏽
You have to eat 1 gram of protein per body weight. So, if you're 185 lbs, you have to eat 185 grams of protein. Stick to eating in your deficit to remain lean but eating your protein goal. That way you'll build muscle while staying lean.
That's why I just keep loosing muscle...I get overwhelmed by information and confused about the right way to do it that I end up doing nothing...So tired of feeling confused. Especially being a woman in menopause...Scared of loosing any more muscle
Lift minimum 2-3 times a week. Increase the weight you lift as often as possible. Eat maintenance calories or slight surplus.
I’m 52 and been around fitness for awhile. This is the succinct and informative video I’ve seen in awhile. Nice!
coming into year 3 lifting casually, so this gives hope i can loose 10lb fat and gain 5lb muscle this year natty easy
175cm male, mid 30's, 75kg's... I got a long way to go 😢 - I like your channels. New sub, keep up the good work.
🔝🔝🔝
Great to have you here…welcome! 😊
Good work. Thanks for the raw advice and keeping it simple. New sub.
I am 32 and am 13lb 5 foot 3 . I'm aiming to be a healthy 145 to 150 that iz my most comfortable weight where I look healthy. But I'm also trying to help my 7yo lose weight. She pre diabetic. So I'm in between. A rock and a pickle for both of us my 7yo is 1 inch shy of 5 foot but she's always been a big girl
. As much as I want to gain weight in a healthy way I think right now I need to focus on our home lifestyle eating habits to benefit her which is in a cause me to lose weight. Anyway thanks for listening to my Ted talks. I go to the gym but I'm struggling finding workouts that she can do that isn't just walking and playing ground at the park I have some dumb Bells at home that she can use but. I'm scared to do that with my child
Walking and playing is just fine for children, so don't worry about adding anything else if you're not comfortable. Did you mean that you're 130lbs and 5 foot 3? That would be a healthy weight and there's likely no need to put on weight. You didn't mention anything about your daughter's diet, but that's likely what you want to look at. Has her doctor given you any advice?
Thank you for the information. It jives with most all the others I've watched. I'm hoping to reduce my body fat to 15% at 185 lbs total weight and get as close to 200 lbs total weight. By what you say, it sounds doable. I just need to work on that all important diet.
Definitely important to keep an eye on the diet, especially if you want to stay lean while building muscle. How have you planned your weight training and how long have you been on your plan?
@@IvanaChapman I'm still zeroing in on the right work out plan. There are so many! mainly home body weight with some dumbells for now. It's been about a month of getting serious about nutrition though. I found early on that I was way lower in protein that I thought I was.
I wouldn't worry about the "right" workout plan. Just keep doing the same basic weight training exercises and increase your weights as you get stronger. The nutrition is important, of course, but you need to make sure you're giving the muscle enough stimulus to grow. Have you only been weight training for a month?
Stay with Ivana's schedule she knows her stuff.
It would be great if you could make a video on "exercise-induced brain fog", I've never really exercised before and the first few weeks of exercising I kept getting horrible brain fog. It made me demotivated and I quit for a while because exercising was supposed to have all these benefits, but it's not worth it if made my cognitive abilities that of a toddler. Eventually I looked it up and there weren't many videos on it on YT, while on Google there are articles saying it's caused from overtraining.
I didn't realize how easy it was to overtrain as a beginner because I don't even feel like I'm doing that much, but the muscle soreness and brain fog speak for themselves, so I'm going to have to go even lighter on the load. And I know the brain fog is from overtraining because my cognitive abilities were far greater right before exercising and after I quit exercising for a while.
Exercise-induced brain fog isn’t very likely in beginners. It’s much more likely that someone would experience increased cognitive abilities as a result of exercise. Which means there’s probably something else going on that you may want to look into with a doctor.
As you said, this type of brain fog is mostly related to overtraining in people who are doing large amounts of exercise. I don’t know anything about your training or medical history so I won’t try to guess. But if you’re really unable to cope with exercise, you could start with walking and see how it goes.
Check your nutrition too please 🙏 and talk with a doctor.
Thank you for talking about this
Glad you liked it 😊
@@IvanaChapman i very much did.
Thanks for watching! What are your muscle building goals? ⬇
Video Twirl View at 2:59 3:00 and 3:01 shows The Tarzan well muscled strong abs plus bulging biceps , Women in General prefer a well muscled Man to a 7 stone weakling, hence the "Tarzan " physique in this picture, so Ivana is on the same page as me so to speak . Cheers Ivana.
Grogu in the background is here to learn!
Thank you so much! I’m on my 5th week of working out. My progressive overload has improved for sure and I feel stronger but the scale is not going up, in fact i fluctuate daily. I feel so much better already but I don’t see any drastic physical difference
You might be losing some fat at the same time. I hope that is what's going on with me, I'm also in my 5th or maybe 6th week of lifting (as a woman). Still trying to lose fat too, but the scale as stalled the past 6 weeks since beginning... I'm getting impatient to see it go down again, but I do see a difference in the mirror.
Three weeks
Quite a contrast between the Muscular Guy in the Thumbnail and The Gorgeous Guns of Ivana 👍👍💪
lol
Interesting thumbnail where you see Ivana admiring the half naked upper body of the "Tarzan"
Ivana is the perfect slim "Jane" to the Muscle Bound "Tarzan"
Opposites attracts. Ivana is a Beauty 💋💋
Joseph:
Ivana has slim biceps compared to the Dude , However she is fit and strong and 5 foot 10
Inches tall Of coursecthe dude is likely to win but Ivana would give it a fair go !!
I’m jacked 3 years training almost every single day
I am trying to put on at least. 10 to 15 pounds of muscle from my waist down but like you said. If you are long legged and slim you will not be Big and bulky sort of speak. I still want to stay slim just want to tone my muscles in my caIves and my thighs and my buttocks. Do you have to Take a protein powder if so which ones are the best ones
I have low testosterone and I guess I should take testosterone replacement. My doctor said I had the choice, but I wasn't sure. Now that I'm thinking about it, I wonder how long I should wait after T replacement before I start heavy lifting.
222 ♥️thank you for you time and knowledge 🙌🏼🙏🏼
I am doing a 10 min upper body workout, dailey. Should I cut back to only twice per wk? Im 60 yrs old 120 lbs
How about if I lifted in 2016 and haven’t lifted since then is it still newbie Gaines?
Yes!
hi, i in progress squat training to build butt muscle. May i know how much protein should be consume for 31 year old woman, anyway my weight is 46kg, height 146cm.
Solid advice
Thanks 🙂
Can a woman have large muscles or just lean body?
Great info
Glad you liked it 😊
Well I was here to see if what everyone says is true....."oh you aren't losing weight probably because muscle weighs more than fat". And apparently it's not true 😭 Go figure....1lb equals 1lb 🤦♀I am training for an intense bicycle ride. 500 miles in 7 days. I wanted to lose about 20lbs before the ride but I am stuck at 4lbs lost. I am cycling 4 days a week at 100+ miles a week and doing 6+ hrs of cardio a week. Also burning 5000 calories a week while doing this and I can't help but laugh at the fact that I"m not losing weight. I am eating more but my body clearly needs it. This is more cardio than I've ever done in my life. Started in Feb and have only lost 4lbs 😂
I have 6 weeks to lose 14 pounds of fat whilst also building as much muscle as possible🤣😅🙃
Thank you for this info!
Glad it was useful 😊
what if you dont have weights to tain with
Building Muscle Without Weights (Muscle Building At Home!)
ruclips.net/video/CIqNRLzP8tc/видео.html
Use buckets filled with water.
Oh my god
Good acknowledge
I seems u play chess I challenge u for a game😅
Lol
my genetics are trash
I recommend boxing 🥊 game changer
Good for cardio, for sure! You’ll only get muscle development at the beginning if you haven’t been doing much strength training before.
My muscle mass is 32%. Ht is 5ft2in. Weight is very low 45kg... Want to gain muscles
Not sure I understand
@@IvanaChapman
My body weight is 45kg now after doing low carb etc. Body fat is about 24%, and muscles 32%.
Trying to increase muscle mass by strength training, protein powder etc...
Jealous of your arms !
Clear straightforward info