Build Muscle Quick

Many women believe that the only way to tone flabby arms or any other part of their bodies is to work out for hours in the gym every week. For women who are busy holding down jobs, running a home and looking after children, it is impossible and unnecessary. Who wouldn't want to have beautifully toned arms and bodies, but not if it takes away time from our families.

You do not need to work out for hours in order to achieve your dream body. Here we will bust apart commonly held belief about building muscle.

Myth Number. 1 - Working out for longer is better
Working any more than an hour starts to have a negative effect on the body. This is because the body starts releasing hormones that decrease muscle tone, increase fat storage and increase stress on the body. This can cause you to feel anxious, lethargic and exhausted.

The solution is to keep your workouts short and intense. You only need to work hard for 20 minutes for the workout to be effective. Keep your intensity high for the whole 20 minutes and try and get a sweat going within the first 5 minutes. Everyone can find 20 minutes out of their day to exercise.

Myth Number. 2 - Lifting weights will make you look bulky
There are many women who work out with heavy weights and still have a lean, toned and sexy body. They aren’t big and bulky and look like a female version of Arnold Schwarzenegger! It is a myth that lifting weights will make you look big and bulky. If that was the case then you wouldn't lift heavy shopping bags or pick up your child for fear of creating bulky muscles.

If you don't use weights you won't be able to build muscle, raise metabolism and burn off calories effectively. The solution is to use weights that are as heavy as you can lift for 6-12 reps. It is only by using heavy weights that you can develop sculpted and sexy arms.

Mistake No. 3 – low or medium intensity workouts are better

When you work out with heavy weights at high intensity, you force your body to increase the amount of calories it burns during your workout, which last for the rest of the day. How great is it that you could be burning calories whilst sitting in front of the TV. This is known as the "afer-burn effect". This doesn't happen if you only do low or medium intensity workouts.

Working out at a high intensity for at least 20 minutes will take advantage of the after-burn effect. Make sure every minute counts. Do 6-12 repetitions using as heavy weights as you can safely lift. You can do a couple of minutes skipping to keep your heart rate going between repetitions and have a 30 second rest before carry on.

We hope this has busted the most commonly held myths about muscle building. If you want to know more about how to tone flabby arms then visit my tone flabby arms website for a complete program that takes less than 90 minutes per week. Sounds like my kinda workout!