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  • building muscle..time wise

    My question is. How soon do you start to build muscle when you start to do more physical activity?

    Is it hours, days, weeks?

    Other than it becomes easier to accomplish, how do you know your building muscle?

    Thanks

  • #2
    how soon do you start building muscle, or how soon do you start building muscle you notice? those are two different things. when you stress a muscle during a workout, you create little tiny tears in the tissue. as the tissue rebuilds, it gets bigger and stronger. so, technically, you're building muscle in the first days of exercising.
    but, building muscle that you can actually notice takes longer. i think it's about 6 weeks, but i can't be sure about that.
    http://www.marksdailyapple.com/forum/thread60178.html

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    • #3
      Originally posted by primalrob View Post
      how soon do you start building muscle, or how soon do you start building muscle you notice? those are two different things. when you stress a muscle during a workout, you create little tiny tears in the tissue. as the tissue rebuilds, it gets bigger and stronger. so, technically, you're building muscle in the first days of exercising.
      but, building muscle that you can actually notice takes longer. i think it's about 6 weeks, but i can't be sure about that.
      Thanks for your thoughts.

      I am struggling at the moment, I am not a huge fan of exercise, mild/moderate at times.
      But I started to implement riding my exercise bike and lifting 10 lb weights with my arms in the last week.
      What I don't like is that I feel hungry, my clothes are fitting tighter and I have gained weight. This isn't the direction I was hoping it was going to take me. Frustrated at the moment.

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      • #4
        Originally posted by goinggrok View Post
        Thanks for your thoughts.

        I am struggling at the moment, I am not a huge fan of exercise, mild/moderate at times.
        But I started to implement riding my exercise bike and lifting 10 lb weights with my arms in the last week.
        What I don't like is that I feel hungry, my clothes are fitting tighter and I have gained weight. This isn't the direction I was hoping it was going to take me. Frustrated at the moment.
        hunger, slimming down, and losing weight are all overwhelmingly related to diet more than exercise. so, for now, just eating primal will make you feel better and get to a place where you might be more comfortable exercising. then, once you get a taste for primal movement, you'll start to feel invincible. but, it all takes time.
        keep on that stationary bike, take a walk whenever you can, play, and put a lot of attention on what you are eating. frustrations will come and go. the best exercise you can do is to practice patience.
        http://www.marksdailyapple.com/forum/thread60178.html

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        • #5
          Depends on how much activity, what kind, and what you eat. And a million other things.
          If you want to put on muscle mass your best bet is to lift heavy weights 2-3x a week. Full body routine. Squats, deads, the works. Stick to compound movements. Eat lots of protein. Watch your muscles grow.

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          • #6
            Changes occur immediately on a neurological, metabolic, and even structural level.

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            • #7
              Are you female? You may not see huge muscle changes, especially lifting only 10lbs. I am lifting heavy as I can (since October) and I can feel muscles all over that I didn't have before. But I can't really see visually any difference anywhere.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                Originally posted by sbhikes View Post
                Are you female? You may not see huge muscle changes, especially lifting only 10lbs. I am lifting heavy as I can (since October) and I can feel muscles all over that I didn't have before. But I can't really see visually any difference anywhere.
                Yes and damn near identical to your stats...i only lift 10 lbs cause I have bad neck and shoulders. In fact after snow shovelling 4 times yesterday, its out of whack again Funny thing is that even with what I have done physically. I don't feel any aches or pains. I even do 1 min on 9 resistance on my bike (second highest) Haven't had any leg pain at all. This is just so weird for me. I almost want to stop being active to lose the numbers on the scale

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                • #9
                  Measurements are going to be a better indicator of weight loss than the scale. Muscle weighs a lot. You could be losing fat and gaining muscle, and that's what's making the scale go up. Just measure your waist, hips, arms and thighs every week and stay off the scale for a while.

                  I think it varies wildly person to person, but I, for one, build muscle extremely quickly. Whenever I ramp up my strength workouts, my scale number goes up by as much as five pounds.

                  As for the exercises you're doing, if you can't lift heavy, I'd recommend bodyweight exercises rather than the 10lb dumbbells. You'll make faster progress and the movements will be more balanced and functional. Pushups, air squats, pullups (if you have a bar), handstands against a wall, etc. All of these movements can be modified down to a suitable level for beginners, and there are great explanations in the Primal Blueprint Fitness ebook.

                  Diet is going to be your silver bullet when it comes to getting lean.

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                  • #10
                    Originally posted by goinggrok View Post
                    My question is. How soon do you start to build muscle when you start to do more physical activity?

                    how do you know your building muscle?
                    You start building muscle as straight after you start stressing them enough. You know you are building/improving muscle because when strength training you find you can do more. Unfortunately for me, when I started my food and fitness regime I was really way overweight and so whatever muscle I've been building is still hidden by blubber.

                    I will now start taking waist/chest/hip/bicep/thigh and calf measurements because I have virtually stopped losing weight and I am hoping that I am turning fat to muscle.
                    Why use a sledge hammer to crack a nut when a steam roller is even more effective, and, is fun to drive.

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                    • #11
                      My weight has remained the same (except it went up over the holidays, but back again afterwards) since August or September, and my body has changed a lot in the meantime. So primal diet + heavy lifting with no weight change can be a good thing
                      If you have continual progress in your workouts, I wouldn't worry.

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                      • #12
                        Originally posted by goinggrok View Post
                        Yes and damn near identical to your stats...i only lift 10 lbs cause I have bad neck and shoulders. In fact after snow shovelling 4 times yesterday, its out of whack again Funny thing is that even with what I have done physically. I don't feel any aches or pains. I even do 1 min on 9 resistance on my bike (second highest) Haven't had any leg pain at all. This is just so weird for me. I almost want to stop being active to lose the numbers on the scale
                        Are your numbers closer to our colleague's beginning stats or current stats?

                        If you are only lifting 10lb weights, you aren't going to put on any appreciable muscle mass - certainly not enough to make your clothes tighter or to create a gain on the scale! What's more likely the case is that you have some general inflammation - and the increased appetite led to the other kind of weight gain...

                        That being said, sticking to the routine is still a good idea - just be careful about the diet. Unless you are going to start doing big lifts, you won't increase actual muscle size. Your muscles will just appear bigger as you lose weight. In reality, though, if you go from a BMI of about 30 to one of about 25, your muscles will likely get smaller, since they don't have as much weight to carry around any more! They will be more functional and look better, but their mass will decrease as well.

                        On a side note, could you send some of that snow down here - we haven't had a real winter in 3 years!

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                        • #13
                          Originally posted by Philosopher Dan View Post
                          Are your numbers closer to our colleague's beginning stats or current stats?

                          If you are only lifting 10lb weights, you aren't going to put on any appreciable muscle mass - certainly not enough to make your clothes tighter or to create a gain on the scale! What's more likely the case is that you have some general inflammation - and the increased appetite led to the other kind of weight gain...

                          That being said, sticking to the routine is still a good idea - just be careful about the diet. Unless you are going to start doing big lifts, you won't increase actual muscle size. Your muscles will just appear bigger as you lose weight. In reality, though, if you go from a BMI of about 30 to one of about 25, your muscles will likely get smaller, since they don't have as much weight to carry around any more! They will be more functional and look better, but their mass will decrease as well.

                          On a side note, could you send some of that snow down here - we haven't had a real winter in 3 years!
                          5'3" 47 yo F 170 ish now...was 165. I do 10 lbs upper body and bike ride at 5 tension then 6 5 min each then 7&8 for 2 min each then 9 for 1 min. My legs are not sore considering I do walking and once in awhile x country skiing ( snow permitting) I will gladly send you snow...but you have to take the cold with it

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                          • #14
                            Originally posted by goinggrok View Post
                            Yes and damn near identical to your stats...i only lift 10 lbs cause I have bad neck and shoulders. In fact after snow shovelling 4 times yesterday, its out of whack again Funny thing is that even with what I have done physically. I don't feel any aches or pains. I even do 1 min on 9 resistance on my bike (second highest) Haven't had any leg pain at all. This is just so weird for me. I almost want to stop being active to lose the numbers on the scale
                            If you are shoveling snow, the shovel plus the snow probably weighs much more than 10lbs. Toss those dumbells or use them for something other than what you are doing, like dumbbell squat presses.

                            I lost most of my weight without doing much exercise. I don't think exercise really makes you lose weight. I walked from Mexico to Canada and toward the end I was gaining weight.

                            I only lift weights because it's supposed to be healthy, makes your body think it is growing, not deteriorating. I think it does improve my health but only if I don't do it too much, which is frighteningly easy to do. I like to exercise. After I lost weight and got all the nutrients from this way of eating I had more energy and wanted to do more.

                            One really great benefit to the weights I have had is at first my shoulder joints killed me and made all kinds of noise. Now they don't hurt anymore or make noise, and I even had frozen shoulder a few years ago. I squat around 100lbs, bench 67.5, press 50, deadlift 140lbs so far. Never thought I could do this much, that's for sure.

                            Maybe there are some therapeutic exercises you could do for your neck and shoulders. Perhaps hire a personal trainer for a few sessions to develop a reasonable program for you. There's nothing wrong with losing the weight first and then doing an exercise program later, either. Just take walks. That's the easiest thing to do.
                            Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                            • #15
                              I would agree with some of other replies that a lot has to with diet--and that you can hire a trainer after you have lost all the weight.

                              I had 35 pounds to lose after having my daughter. I lost the 35 pounds by keeping my diet in check and walking for about half hour/45 mins (pushing the stroller) 7 days a week. I just didnt have the time or energy or brain-cells to do anything more. At the time, just keeping my diet in check (and not reaching for that cake after an exhausting day with baby) was work enough!

                              After I got back to my pregnancy weight, I added strength training (and some cardio--like power-walking and elliptical) to start toning my body. I have lost another 10 pounds since then. Of course, I have had to keep an eye on my diet as well.

                              I have big plans to lose some more pounds this year. I want to lose my love-handles, tone up my stomach, and lose some thigh-jiggle. It is getting harder and harder, but I am trying!

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