BUILDING MUSCLE
If you are discouraged that you are not seeing results from the weight training program you began in January, remember that it takes 12 to 15 weeks to build muscle provided you do three to four weight training sessions per week.
Your body only needs 12 to 15 grams of protein to replace what is broken down during exercise. There is no need to take protein supplements. You can get this amount of protein from a carton of low-fat chocolate milk or 2 pieces of low fat string cheese or a piece of boneless chicken breast, a small [piece of lean meat or 3 ounces of salmon as well as many other foods with protein.
If you are discouraged that you are not seeing results from the weight training program you began in January, remember that it takes 12 to 15 weeks to build muscle provided you do three to four weight training sessions per week.
Your body only needs 12 to 15 grams of protein to replace what is broken down during exercise. There is no need to take protein supplements. You can get this amount of protein from a carton of low-fat chocolate milk or 2 pieces of low fat string cheese or a piece of boneless chicken breast, a small [piece of lean meat or 3 ounces of salmon as well as many other foods with protein.