Building muscle mass and toning muscle?

The accepted terminology is muscle "building" and muscle "toning". True, "building" muscle in it's sense of the word is just that, adding more muscle mass. It does in turn increase one's muscle strength, but done solely and it will decrease muscle endurance and the speed at which a muscle will contract; or move. Muscle "toning" is the process of "ripping" or breaking down the muscle fibers in order to strengthen them. It does not solely eliminate fat around the muscle as indicated previously, but also strengthens the muscle(less than "building"), builds muscular endurance, promotes an increase in power, and can be a decent cardiovascular workout if done correctly(circuit training). Now most guys usually want to build muscle and get bigger while most women wish to "tone" and improve the shape of their body. There are exceptions to this stereotype and for the women who wish to lift weights worry not, you will not blow up like men do because of a testoteronal difference in women's bodies. Both have different advantages and if used together properly anyone can get big and ripped simultaneously; it just takes HARD work. Now that you know the purpose and result of each type of exercise I will quickly explain how one integrates those facts into a workout. First and foremost, you MUST determine your physical goal(IE: what parts of your body do you want to improve? do you want to rip or build each muscle?). Those who are serious about getting into shape that have a set workout plan, and a good diet will see results immediately and won't want to stop after the initial wow-factor. The correct way to build muscle mass is to lift considerably heavy weights that you are only able to lift 5-8 times for 3-4 sets. There are two ways to do this; 1) find a good weight and stick with it for a pre-determined 5-8 reps 2) start with a weight you can do 10 times with considerable effort on the first set, then add 10 pounds for major muscle groups(chest, back, legs) and 5 pounds for minor muscle groups(biceps, triceps, shoulders) doing 8 reps this time. For the third set, again add weight accordingly to the muscle being exercised and do 6 reps. If you decide to do a fourth set, do the same weight for another 6 reps. Either one is effective just ensure that you aren't doing a weight that's too light as you should be struggling on the last rep of every set, especially the last set. The correct way to "tone" muscle is to lift a light to moderately light weight for 3-4 sets anywhere from 12 reps up to infinities(lifting till you can't anymore). Again, the goal of "toning" is to see more definition in the muscles and become "ripped". The most effective way to do this is to circuit train. Circuit training is the process of doing exercise followed by exercise with a short if any rest at all. The purpose is to create a cardiovascular workout while lifting weights in order to burn fat while "ripping" the muscles basically killing two birds with one stone. In order to effectively use either method, one must have a healthy diet consisting of chicken, turkey, fish, lean red meat(sparingly), vegetables, fruits, lots and lots of water, "whole" breads, dairy(sparingly), "whole" pastas, egg whites, and anything else that's either organic or 100% natural. For you specifically, in order to build more muscle mass you need to ingest a good amount of protein as that is the main catilyst for "building" mass. For those who aren't attuned to proper eating habits, when people exercise or for that matter lift weights an additional amount of energy is used up and the body must account for it. True the goal for many is to burn more calories than one takes in, but it's essential to always eat before and immediately after every workout; your results depend on it. A good protein whey supplement is essential for any serious lifter since one can only eat so much food in 24 hours and muscle "building" requires additional protein so it only makes sense. Make sure to drink a lot of water with protein supplements and lifting in general since your added muscle mass will require more water on the daily. Just a few precautions; Always make sure your body gets what it wants; if you feel very tired take a nap, if you feel hungry eat food, if you're thirsty(which will happen A LOT) drink water, if you feel mentally drained take the day off. Make sure to only workout each muscle 1-2 times a week depending on the intensity of your program. Doing each 3 times or more will not allow your broken down muscles to recover ultimately decreasing muscle mass and strength. People don't realize that it's actually your rest periods that give your muscles time to grow not while you're at the gym. In fact, many athletes over-train and don't eat or sleep properly causing a burnout that leaves them useless and pretty much lifeless for at least a week. Improving your physical prowess will in turn improve your confidence, mental capabilities, and open doors to new opportunities never imagined. Take it seriously and you will wonder why you hadn't started earlier. Lift hard and lift smart

Building mass requires much more eating of high protein foods then toning. With toning you want to eat about the same as you usually eat. With building mass you want increase your caloric intake and consume more protein.

yes you are correct. although technically it's physiologically impossible to tone muscle as it is always that way. subcutaneous fat covers the true shape of skeletal muscle. building muscle is all about the diet and using progressive resistance to constantly increase your training intensity. a good diet to follow is 40% protein, 40% carbs and 20% fats. a good read on learning how to design a proper training program can be found in any of the early books written by Tudor Bompa on "Periodization".

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go buy a big container of whey protein for starters...

eat eat eat and eat some more...just make sure it is food isnt junk

... but all I can do is mass building because I have low lung capacity ..like 30 percent.. bad cant do stamina at all

get on protein with whey..eat everything you can..when your full eat more. then work out using high levels of weight and low repetitions..also incorporate a drop set to rip ad tear muscle..on your last set after completing your max weight..drop the weight 20-30 pounds and continue to do the exercise till you cannot lift that weight then you'll drop it again and repeat and so fourth..then drink/eat protein after workouts...always stretch! for inspiration watch a ronnie coleman video haha

Read this http://ezinearticles.com/?Training-for-Muscle-Tone-Instead-of-Muscle-Mass&id=790292