Get Jacked! In 30 DAYS

The No-Frills, 1-Month Path to Get Jacked

I grew up with this workout! Give celebrity fitness trainer Joe Dowdell, C.S.C.S., a month to get you in shape and he won’t put you through a series of fancy HIIT workouts. Joe is the trainer for Gerard Butler and Mario Lopez to get them camera- ready. The only advice I would give is to do the power workout properly to avoid injury and for optimal results. e.g. proper bending protects your back. Click here to see detailed instructions and cool down stretches. It’s picture – perfect!

HOW TO: Build Muscle

Print this ‘HOW TO’ Guide /Poster (below). Pin it to your fridge! Inspiration is good!
Make it happen. CLICK HERE!

Muscle Memory

For muscles to get stronger, they need to be subjected to physical levels of stress. The muscles adjust to new levels of stress by getting stronger. The more stress you place on your muscles, they will continue to grow. Women generally build muscle about 2-3 times slower in comparison to men. You will initially gain muscle faster if you’re a beginner compared to someone who’s been working out for years. And, it varies according to genetics. It will take around 24 to 48 hours for the muscles to recover following resistance exercise. There is such a thing called “muscle memory.” If you have been very active years ago, it will be to your benefit today.

Photo by Cesar Galeu00e3o on

Muscle Growth Chart

Fitness writer and bodybuilder nutrition coach Lyle McDonald developed the following equation for how long it takes to build muscle. The values in the chart apply to males, and it’s recommended that females halve these values.

Years of Consistent TrainingPotential Rate of Muscle Growth/Year
120-25 pounds (2 pounds/month)
210-12 pounds (1 pound/month)
35-6 pounds (0.5 pound/month)
4+2-3 pounds

BONUS: Prevent Depression With Exercise

Blood flow is increased to the brain from exercise and this releases endorphins, the body’s natural antidepressant. Other similar neurotransmitters are also released, such as serotonin, which improve your mood.

Photo by RODNAE Productions on

Published by powerwear

In the winter, you will find me on the fast slopes of Aspen, Colorado. Chopper skiing at Jackson Hole, Wyoming; a favorite hideaway for late summer kayaking.

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