But the fact is that just any old exercise isn't going to build muscle.

Cardio is exercise that is designed to increase stamina and perk up the cardio system function. But cardio work out is NOT designed to build or develop muscle.

Cardio workouts come in many forms: Walking, running, jogging and cycling are all cardio - so are aerobic exercise classes and programs. Also, there are all kinds of work out machines for the use of cardio exercise: treadmills, stair-steppers, and ski simulators for example.

Cardio exercise is a good thing, and it's highly recommended that people of all ages and both sexes engage in aerobic exercise to encourage good heart health. BUT the purpose of cardio exercise in NOT to build muscle!

Weight training exercises are what you need to build muscle. Weight lifting is one example, but it isn't the only option. Squats, push-ups, chin-ups and dips are also weight training exercise. Body weight is the weight that is being lifted, and a wide variety of muscles are used to lift and move the weight.

Here are three PROVEN weight training tips that will always help build muscle:

a. Intense Exercise Sessions b. Short Exercise Sessions c. Frequent Exercise Sessions

a. Intense Exercise

Challenge your body! The idea is not to accomplish a number it's important that you not start out with a preconceived idea of how many reps you are going to do in a set.

If you can do ten, there is no point in stopping at five. Unless you compel your body to do as many reps as possible, it will not grow new muscle. Exercise intensely!

b. Short Exercise Sessions

It's better to train intensely for very short periods of time. Your body will get more advantage from small but very intense muscle building exercise sessions than longer periods of not-so-intense sessions.

c. Frequent Exercise Sessions

A short exercise session done often is a more results generating routine than occasional long work out sessions. Your body develops more muscle more quickly if you work out intensely for fifteen minutes at a time, four times a day, than it will if you exercise not-so-intensely during a one hour session each day.

It is been PROVEN to build the most muscle as quickly as possible. The bottom line here is; exercise intensely (do ALL of the reps you can push your body to do of each set), exercise for short periods of time, and exercise frequently.