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Society's pace seems to get faster and faster by the day.  Everybody wants everything yesterday including weight loss and a way to build muscle fast! There are ways to do some things fast, but faster is not always better, especially for weight loss.  However, there are things you can do to build muscle fast and one of those ways is Variety!!

That's right, muscles love variety.  That includes not doing the same workout twice, and  always change the exercises you do.  You can also include multiple exercises into one exercise.  I like to call it multitasking or compound exercises!  Compound exercises save time and can help you build muscle fast by recruiting more muscles to work simultaneously.   For instance, doing Squats with an Overhead Dumbbell Press or a Lunge with a Bicep Curl.  Here's a challenging compound set for you, reverse curls with Kettlebell Chest Press.

Using free weights will help you accomplish your goal to build muscle fast more effectively than using workout machines.  Free weights require more muscles to be used for stability and ensuring proper form than the weight machines will.

Doing your various free weight, multitasking, exercises unilaterally is even better to build muscle fast. That is working the limbs of your upper and lower body, on the same side at the same time.  This unilateral training will increase your strength so both sides of your body are equally as strong.

Include these tips in your workouts to help you build muscle fast and see the rewards for all your hard work!

It's good to review things that you can do when you get to a weight loss plateau. A plateau is when you have been losing weight steadily, and all of the sudden you stop losing.  Weight loss ceases and all variables are the same.   What is one to do?

There are a number of things you can do to bust through your weight loss plateau.

1. Change the intensity of your  cardio workout.  If you always walk on the treadmill or at the park,  throw in some intervals.  If on the treadmill, increase your elevation and/or your speed for 30 seconds.  Then have a 30 second recovery.  If at the park, you can increase your speed and recovery the same way.
2. Change the type of cardio you do.  If walking on the treadmill, try using the elliptical , arc trainer, or recumbent bike as your exercise.
3. Change the duration of your cardio.  Like exercising more intensely for a shorter period of time, or even lengthen the time at your regular pace.

I know a weight loss plateau can be frustrating!  Try one or all of the above suggestions and your weight loss plateau will be a thing of the past.