Latest news with #RogerHarris
CNET
11-06-2025
- Health
- CNET
Here's How Long It Really Takes to Build Muscle and See Results
Consistent strength training is the key to building muscle. While you may see some people gain muscle quickly all over social media, it's important to remember that building muscle is a marathon, not a sprint. Having a good routine and giving yourself a realistic timeline will yield the best results. Muscle growth -- specifically optimal muscle protein synthesis -- depends on several key factors. Your diet and genetics both have a role to play. And sleep, a factor that many ignore, also plays a bigger part than you may realize. Read on to break down how muscle growth works -- and how long it can really take. How muscle growth happens Each muscle is made up of muscle fibers, which are cylindrical cells. Weight training breaks them down and recovery helps them grow. Roger Harris/ScienceBuilding muscle involves the repair of microtraumas in your muscle fibers. Here's a breakdown of this extremely complex process: 1. Each muscle is made up of thousands of tiny muscle fibers. 2. When you lift weights (or do body weight exercises), your muscles endure tiny injuries throughout their fibers. 3. Then, when you rest your muscles, your body begins repairing your damaged muscle cells. 4. The repair process involves fusing torn muscle fibers back together, as well as laying down new proteins within each muscle cell. 5. Your muscles become bigger and stronger as a result of the repair process. Keep in mind that the above is a tremendously simplified version of what actually happens in your body after a weight training workout. In reality, the process includes more than just your muscles -- your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth. How long does it take to see muscle growth? Building muscle is super hard. If it was easy, we'd all be no one muscle-building timeline because several factors affect your ability to build muscle mass, including: Your protein intake: While all macronutrients have their roles, protein is king when it comes to building muscle. Your muscles need adequate protein to repair themselves after the stress of weight training. Without enough protein, muscle growth stagnates. Your calorie intake: If you don't eat enough calories on a daily basis, you won't build muscle even if you eat a lot of protein. To build muscle, your body must create new tissue, and it can't create something from nothing. Extra fuel from extra calories expedites muscle recovery and growth. This is one reason many people never reach their muscle growth goals -- they aren't willing to deal with the extra body fat that comes along with a muscle-building phase. Your sleep schedule: Lifting weights while sleep-deprived isn't a smart strategy. You might see some gains, but you definitely can't optimize muscle growth when you don't give your body a fighting chance to recover. Your lifting routine: If you're trying to build muscle, you should know about two key strength training concepts: frequency and volume. Frequency refers to how often you train a muscle or muscle group, while volume refers to the total load you stress a muscle with. For example, if you perform three sets of 10 reps on squats using 100 pounds, your total volume is 3,000 pounds. More volume and higher frequency typically equate to more muscle, unless you reach the point of overtraining. Your training age: The more advanced you are, the less muscle growth you'll see (yeah, that sounds backward). Everyone has a maximum genetic potential for muscle growth, and the closer you get to yours, the harder it gets to build more muscle. Your actual age: Like a lot of things, building muscle gets harder as you get older. Sarcopenia, or loss of muscle mass and function, is actually a big problem in older adults. That's one reason why it's so important to stay active as you get older. Other major factors include your genetic potential for building muscle (which is impossible to quantify without lab testing, and even then, kind of wishy-washy) and your testosterone levels -- which is why men typically have more muscle than women. Other hormones, including human growth hormone and insulin growth factor, also play a role in muscle growth. All that said, the muscle-building process starts the moment you challenge your muscles to do something. True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen. Regardless of fitness level, building muscle takes several weeks, even when your diet, sleep and training regimen are all dialed in to optimize muscle growth. Can you build muscle doing cardio? Cardio that involves high-volume weight training can help you build depends on your definition of cardio and your training age. Most people won't build much muscle from traditional cardio, such as walking or jogging, and people who've been training for a long time definitely won't build new muscle through traditional cardio. It doesn't recruit your muscles in a way that sends a muscle-building signal to your body. However, cardio that involves high-intensity exercises like plyometrics (think jump squats) or high-volume weight training can help you build muscle to an extent. Sprinting hills, hiking, skiing and other outdoor cardio can also contribute a small amount to muscle mass, especially for beginners. People with a long training history may not see as much success with cardio. Although cardio can improve your overall fitness and help build muscle in select scenarios, strength training remains the best way to build muscle mass. Muscle growth FAQs How long does it take to build muscle? There isn't a fixed timeline for how long it'll take to build muscle. It can take several weeks to several months. Beginners will see results earlier than intermediate or advanced people. However, the main crux is to find and follow the right combination of resistance training, eating habits and rest. These will help your body achieve muscle protein synthesis -- the process that builds muscle -- and result in muscle growth. How long does it take to have visible abs? Like any other muscle group, training your abs will help them grow and become visible, but there is also an added variable of body fat. An expert we consulted mentioned a typical person will need to have 15% body fat (or less) for abs to be visible. However, this number can change based on your genetics. Do your muscles grow on rest days? Yes, muscles grow on rest days. Our muscles don't grow while exercising because working out results in small muscle tears. Rest days allow your muscles to repair and build back up from exertion. If you don't take adequate rest days, your muscles will break down and throw off your progress. Focusing on proper nutrition and getting enough sleep is essential during your rest days.
Yahoo
10-06-2025
- Business
- Yahoo
This Popular Amtrak Line Is at Risk of Closure—What to Know
A Fort Worth, Texas, to Oklahoma City train service known as the 'Heartland Flyer' may soon end due to funding cuts. The Amtrak-operated service may end no later than Oct. 1, unless a funding disruption is may soon be the final call for a popular Southern train route. Amtrak's Heartland Flyer train line, which operates daily between Fort Worth, Texas, and Oklahoma City may soon face closure. Behind the decision to end the train route is a looming $7 million budget shortfall in funding. The Texas Department of Transportation requested the $7.05 million from the state's legislative budget, but the request was not approved, according to Amtrak. The funding helps maintain the operations of the route, along with funds from Oklahoma and ticket sales. The train departs Oklahoma City at 8:25 a.m. and arrives in Fort Worth at 12:27 p.m. The four-hour, two-minute train ride is just one hour longer than if a traveler were to drive the same route. The train makes stops in Norman, Oklahoma; Gainesville, Texas; and several other towns. 'With service that supports Texas' continued economic growth and the region's connectivity, sustaining the Heartland Flyer is essential to maintaining momentum and ensuring long term mobility in the region," Amtrak President Roger Harris said in a statement. Amtrak also points out that the service may be critical in 2026, when Dallas and Fort Worth host portions of the World Cup. The rail service says that the Heartland Flyer will provide access into the metropolitan area from surrounding communities and alleviate congestion.'I used to work in downtown Fort Worth and we got so many customers coming in for day trips on the Flyer," one person shared in the Amtrak thread on Reddit about the service. 'Big economic hit for downtown hotels and restaurants."The Amtrak-operated service has several coach cars and amenities onboard include a cafe that serves a variety of hot breakfast, lunch, dinner, and snack items. Passengers are also able to make reservations for small dogs or cats to join them on the train. Travelers who have tickets on the service should check with Amtrak for any updates and monitor Amtrak's travel advisories for the latest news on the than 80,000 people purchased tickets on the Heartland Flyer in 2024, and the service also connects the region to destinations from Chicago and Los Angeles. Read the original article on Travel & Leisure
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Travel + Leisure
10-06-2025
- Travel + Leisure
This Popular Amtrak Line Is on the Brink of Closure—What to Know
It may soon be the final call for a popular Southern train route. Amtrak's Heartland Flyer train line, which operates daily between Fort Worth, Texas, and Oklahoma City may soon face closure. Behind the decision to end the train route is a looming $7 million budget shortfall in funding. The Texas Department of Transportation requested the $7.05 million from the state's legislative budget, but the request was not approved, according to Amtrak. The funding helps maintain the operations of the route, along with funds from Oklahoma and ticket sales. The train departs Oklahoma City at 8:25 a.m. and arrives in Fort Worth at 12:27 p.m. The four-hour, two-minute train ride is just one hour longer than if a traveler were to drive the same route. The train makes stops in Norman, Oklahoma; Gainesville, Texas; and several other towns. 'With service that supports Texas' continued economic growth and the region's connectivity, sustaining the Heartland Flyer is essential to maintaining momentum and ensuring long term mobility in the region," Amtrak President Roger Harris said in a statement. Amtrak also points out that the service may be critical in 2026, when Dallas and Fort Worth host portions of the World Cup. The rail service says that the Heartland Flyer will provide access into the metropolitan area from surrounding communities and alleviate congestion. 'I used to work in downtown Fort Worth and we got so many customers coming in for day trips on the Flyer," one person shared in the Amtrak thread on Reddit about the service. 'Big economic hit for downtown hotels and restaurants." The Amtrak-operated service has several coach cars and amenities onboard include a cafe that serves a variety of hot breakfast, lunch, dinner, and snack items. Passengers are also able to make reservations for small dogs or cats to join them on the train. Travelers who have tickets on the service should check with Amtrak for any updates and monitor Amtrak's travel advisories for the latest news on the service. More than 80,000 people purchased tickets on the Heartland Flyer in 2024, and the service also connects the region to destinations from Chicago and Los Angeles.
CNET
08-06-2025
- Health
- CNET
Muscle Growth: How It Happens and When You'll See Results
Consistent strength training is the key to building muscle. While you may see some people gain muscle quickly all over social media, it's important to remember that building muscle is a marathon, not a sprint. Having a good routine and giving yourself a realistic timeline will yield the best results. Muscle growth -- specifically optimal muscle protein synthesis -- depends on several key factors. Your diet and genetics both have a role to play. And sleep, a factor that many ignore, also plays a bigger part than you may realize. Read on to break down how muscle growth works -- and how long it can really take. How muscle growth happens Each muscle is made up of muscle fibers, which are cylindrical cells. Weight training breaks them down and recovery helps them grow. Roger Harris/ScienceBuilding muscle involves the repair of microtraumas in your muscle fibers. Here's a breakdown of this extremely complex process: 1. Each muscle is made up of thousands of tiny muscle fibers. 2. When you lift weights (or do body weight exercises), your muscles endure tiny injuries throughout their fibers. 3. Then, when you rest your muscles, your body begins repairing your damaged muscle cells. 4. The repair process involves fusing torn muscle fibers back together, as well as laying down new proteins within each muscle cell. 5. Your muscles become bigger and stronger as a result of the repair process. Keep in mind that the above is a tremendously simplified version of what actually happens in your body after a weight training workout. In reality, the process includes more than just your muscles -- your nervous system, circulatory system and endocrine system all contribute to muscle repair and growth. How long does it take to see muscle growth? Building muscle is super hard. If it was easy, we'd all be no one muscle-building timeline, because several factors affect your ability to build muscle mass, including: Your protein intake: While all macronutrients have their roles, protein is king when it comes to building muscle. Your muscles need adequate protein to repair themselves after the stress of weight training. Without enough protein, muscle growth stagnates. Your calorie intake: If you don't eat enough calories on a daily basis, you won't build muscle even if you eat a lot of protein. To build muscle, your body must create new tissue, and it can't create something from nothing. Extra fuel from extra calories expedites muscle recovery and growth. This is one reason many people never reach their muscle growth goals -- they aren't willing to deal with the extra body fat that comes along with a muscle-building phase. Your sleep schedule: Lifting weights while sleep-deprived isn't a smart strategy. You might see some gains, but you definitely can't optimize muscle growth when you don't give your body a fighting chance to recover. Your lifting routine: If you're trying to build muscle, you should know about two key strength training concepts: frequency and volume. Frequency refers to how often you train a muscle or muscle group, while volume refers to the total load you stress a muscle with. For example, if you perform three sets of 10 reps on squats using 100 pounds, your total volume is 3,000 pounds. More volume and higher frequency typically equate to more muscle, unless you reach the point of overtraining. Your training age: The more advanced you are, the less muscle growth you'll see (yeah, that sounds backward). Everyone has a maximum genetic potential for muscle growth, and the closer you get to yours, the harder it gets to build more muscle. Your actual age: Like a lot of things, building muscle gets harder as you get older. Sarcopenia, or loss of muscle mass and function, is actually a big problem in older adults. That's one reason why it's so important to stay active as you get older. Other major factors include your genetic potential for building muscle (which is impossible to quantify without lab testing, and even then, kind of wishy-washy) and your testosterone levels -- which is why men typically have more muscle than women. Other hormones, including human growth hormone and insulin growth factor, also play a role in muscle growth. All that said, the muscle-building process starts the moment you challenge your muscles to do something. True beginners might see muscle growth within six weeks of starting a resistance training program, and advanced lifters may see results within six to eight weeks of switching up their usual strength training regimen. Regardless of fitness level, building muscle takes several weeks, even when your diet, sleep and training regimen are all dialed in to optimize muscle growth. Can you build muscle doing cardio? Cardio that involves high-volume weight training can help you build depends on your definition of cardio and your training age. Most people won't build much muscle from traditional cardio, such as walking or jogging, and people who've been training for a long time definitely won't build new muscle through traditional cardio. It doesn't recruit your muscles in a way that sends a muscle-building signal to your body. However, cardio that involves high-intensity exercises like plyometrics (think jump squats) or high-volume weight training can help you build muscle to an extent. Sprinting hills, hiking, skiing and other outdoor cardio can also contribute a small amount to muscle mass, especially for beginners. People with a long training history may not see as much success with cardio. Although cardio can improve your overall fitness and help build muscle in select scenarios, strength training remains the best way to build muscle mass. Muscle growth FAQs How long does it take to build muscle? There isn't a fixed timeline for how long it'll take to build muscle. It can take several weeks to several months. Beginners will see results earlier than intermediate or advanced people. However, the main crux is to find and follow the right combination of resistance training, eating habits and rest. These will help your body achieve muscle protein synthesis -- the process that builds muscle -- and result in muscle growth. How long does it take to have visible abs? Like any other muscle group, training your abs will help them grow and become visible, but there is also an added variable of body fat. An expert we consulted mentioned a typical person will need to have 15% body fat (or less) for abs to be visible. However, this number can change based on your genetics. Do your muscles grow on rest days? Yes, muscles grow on rest days. Our muscles don't grow while exercising because working out results in small muscle tears. Rest days allow your muscles to repair and build back up from exertion. If you don't take adequate rest days, your muscles will break down and throw off your progress. Focusing on proper nutrition and getting enough sleep is essential during your rest days.
Yahoo
05-06-2025
- Business
- Yahoo
Oklahoma's Heartland Flyer to suspend service after funding not forthcoming
The Heartland Flyer pulls into the Norman Station, Sunday, Aug. 6, 2023. (Photo by Kyle Phillips/For Oklahoma Voice) OKLAHOMA CITY – Passenger rail service between Oklahoma City and Fort Worth is expected to end on or before Oct. 1, transportation officials said Thursday. The announcement comes after the Texas Legislature declined to continue funding for its share of the 206-mile route. The Heartland Flyer is jointly funded by Oklahoma and Texas. The service, operated by Amtrak, was reestablished in 1999 after ending in 1979. In a statement Thursday, Amtrak said the Heartland Flyer faces imminent suspension no later than Oct. 1 unless Texas secures its share of funding. A more specific suspension date is expected to be announced later. 'Reliable rail service provides a vital transportation option for residents and visitors alike, strengthening regional mobility, economic development, and tourism,' said Amtrak President Roger Harris. 'With service that supports Texas' continued economic growth and the region's connectivity, sustaining the Heartland Flyer is essential to maintaining momentum and ensuring long term mobility in the region.' The Heartland Flyer makes stops in Oklahoma City, Norman, Purcell, Pauls Valley, Ardmore, Gainesville and Fort Worth. 'The Heartland Flyer is key to ensuring Fort Worth's continued success as a global destination and is central to the city's tourism industry, business community, and thriving economy,' said Fort Worth Mayor Mattie Parker. 'Fort Worth is the busiest Amtrak station in Texas – generating millions in economic impact annually – and as people continue to move to our region, travel reliability, mobility choices, and connectivity will be key to our competitiveness.' Gainesville Mayor Tommy Moore said he believed a solution could be found to keep the service. 'I'll keep fighting to make sure this critical service stays in place for years to come,' Moore said. Officials had been planning on extending the route into Newton, Kansas, to link to the Southwest Chief between Chicago and Los Angeles. Suspension of the Heartland Flyer would impact expansion efforts, said a spokesman for the Kansas Department of Transportation. SUBSCRIBE: GET THE MORNING HEADLINES DELIVERED TO YOUR INBOX SUPPORT: YOU MAKE OUR WORK POSSIBLE
