Frank Mikulka's Weekly Fitness Tip
How to Add Muscle (November 1, 2005)

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I canít seem to put on the muscle I would like or get the definition I want. I do 1 to 1 Ĺ hours of cardio daily and eat low calories. What am I doing wrong? (Josie, Smithtown)Answer

It could possibly be your cardio regimen is burning precious muscle tissue. To build muscle you have to train for muscle which means a good solid resistance training program. Incorporate compound movements in your workout: chest press, back rows, squats, lunges, curls and press-ups. Get the picture! Try strength training 2 to 3 times a week and on alternate days doing some cardio.

Balance your strength training program with an appropriate cardio and nutrition plan. The key is balance. Work hard, but make time to repair tissue that is broken down during a workout: REST. Often I see precious muscle broken down by people overdoing their cardio. Exercise control in your workouts. And eat nutrient dense foods, particularly muscle building protein.

Build the muscle you want and keep adjusting your program, gradually increasing the weights and doing a variety of cardio to maintain your new lean and mean body.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on