Exercise, Build Muscle Quickly in Under 90 Minutes a Week

You want to build muscle up quickly and you want to achieve it today. You've probably heard how many long hours it will take, and you're preparing yourself to get to the gym five times per week for 60 to 90 minutes per workout.

You've been misinformed. Conventional wisdom has led you down the wrong path.

With a properly-constructed workout, you can achieve better results with just three short workouts per week. By better, I mean that you can build muscle up just as fast as with the long, conventional workouts, but you also get a number of additional benefits:

• You will achieve muscle weight gain fast and burn fat at the same time
• You will use more calories as a result of a 15-minute anaerobic workout than in a 60-minute cardio workout
• You can build your explosive power
• You can increase your your overall fitness level and anaerobic threshold
• You can improve your flexibility and joint strength
• You can improve your core without doing core-specific exercises

These techniques are not secrets, but aren't widely used. These short workouts are based on interval trainings, which is nothing new. Intervals have been used successfully for quite a few years. But how you apply those intervals will determine your success. That's why it's vital that you research a proven routine if your goal is muscle weight gain.

The two primary types of interval training you'll focus on are high intensity interval training (HIIT) and Tabata training. HIIT sessions are generally used for the aerobic workouts, and 15 minutes will replace 45 to 60 minutes of traditional cardio exercises.

Tabata training is just one form of strength training using intervals and compound exercises that will have your muscles melting in 20-second sets. You can also generously sprinkle in functional exercises, sports-specific exercise, kettleball training and more to keep your sessions varied. But prepare for effort -- you can't build muscle up unless you put forth maximum effort during your sessions.

But these types of workouts aren't for the faint of heart. You must already have a base level of fitness before you try them, and your joints must be healthy to start. Anyone over the age of 60 should seriously consider getting checked out before attempting interval training. When you're ready, put your game face on and get to work. You'll love the results!