Latest news with #RogerHarris
CNET
12 hours ago
- 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
3 days ago
- 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
Yahoo
3 days ago
- 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
New York Post
06-05-2025
- Politics
- New York Post
NYC Mayor Eric Adams begs feds to stop Amtrak's planned 3-year East River Tunnel closure: ‘Refused to listen to reason'
All aboard the blame train! Mayor Eric Adams jumped into the tunnel tug-of-war — blasting Amtrak's East River shutdown plan and demanding feds step in before commuters are left stranded and steaming. In a fiery letter to US Transportation Secretary Sean Duffy Monday, Adams called Amtrak's proposal to shutdown a train tunnel from Queens to Manhattan — which was approved by the MTA — a 'misstep' that could derail service for millions of commuters and leave the entire system exposed to 'shutdown risks' during the three-year project. Advertisement 'Amtrak has refused to listen to reason,' Hizzoner fumed, pointing out Amtrak is ignoring a more sensible fix to do the work on nights and weekends instead of gutting daytime capacity, which Adams said 'makes no sense whatsoever.' 4 During the three-year $1.6 billion project, workers will rehabilitate two tunnels that run from Queens into Manhattan. Amtrak plans to fully close the first tunnel May 9. Mike Guillen/NY Post Design Adams demanded federal intervention before the tunnel doors slam shut this Friday. A spokesperson for the US Department of Transportation did not immediately respond to The Post on Tuesday. Advertisement The mayor joins a growing chorus of politicians — including Gov. Kathy Hochul, Rep. Mike Lawler and Nassau County Executive Bruce Blakeman — all begging Amtrak to hit the brakes on the plan over concerns it will force the MTA, Amtrak and New Jersey Transit trains to operate on fewer tracks, leading to train delays. Adams also argued Amtrak's full-speed-ahead plan could leave Queens and Long Island riders stranded. 4 Passengers are worried there will be train delays throughout the three-year reconstruction project. Getty Images 4 Adams wants the federal government to intervene. Paul Martinka Advertisement 'Instead of doing the logical, least disruptive thing — keeping one tunnel open during the day, including rush hours, and doing repairs over time, at night and on weekends — Amtrak has decided to close that one tunnel and start repairs from scratch, immediately causing significant service limitations and potentially jeopardizing train service altogether,' Adams said. And Adams hit back at claims from Amtrak President Roger Harris that the century-old tubes beneath the East River are so damaged from 2012's Superstorm Sandy that a full closure is necessary. Adams said engineers at London Bridge Associates confirmed a phased approach is possible for the $1.6 billion East River Tunnel rehabilitation — though more costly. Adams did not say what the increased costs would be in his letter. A spokesperson for Amtrak did not immediately respond to an inquiry from The Post Tuesday, but Harris last week accused the MTA and Gov. Hochul of spinning the story by blaming Amtrak for the disastrous service plan — even though the MTA approved the plan in October 2023. Advertisement 4 Amtrak President Roger Harris said fully closing the East River tunnel is necessary so workers can reconstruct power, signal, track and structural systems. Amtrak The MTA Board 'surprised' Amtrak execs by passing a resolution condemning its continuous outage plan at a board meeting last Wednesday — especially since MTA employees had been closely working with Amtrak staffers on the plan all along, an Amtrak engineer told The Post after the resolution was passed. Amtrak will only run 10 round trips from Penn Station to Albany instead of the usual 12 during the closures.
Yahoo
06-05-2025
- Business
- Yahoo
Seattle's $300M Amtrak expansion to bring modern trains, transportation by 2027
This story was originally published on Amtrak ridership is now well above pre-pandemic levels between Portland and British Columbia, and it's only expected to grow as new trains debut in Seattle next year. Only the horn of a passing train was capable of drowning out the sound of pile-driving at the new maintenance facility under construction, just south of Holgate in SODO. This $300 million expansion project is needed so Amtrak can upgrade its trains and streamline maintenance. Amtrak President Roger Harris visited the site on Friday for the first time. 'It's really impressive, not only how much work has been done this quickly, but how large the facility is going to be,' he said in the shadow of massive piles being driven into the ground. Because of the soft and wet soil, workers are de-watering 500,000 gallons from the site a day so they can install 140-foot-long pilings into the ground. When finished, the new 600-foot-long building will be able to accommodate Amtrak's new Airo trains, which will debut in Seattle next year. The amenities and frequency of the new Amtrak trains 'It has 5G Wi-Fi,' Harris said. 'It has a modern food service car, modern seating, lighting, etc, so the entire customer experience is far more contemporary.' The new building is designed for these new trains and will make the maintenance process much more efficient. 'The trains will come in every day or so. They get a certain level of maintenance that's planned in advance,' Harris said. 'You don't have to separate the train, move it to a different building, put it back together, etc. So it's a much more careful car graph maintenance program, I would say.' It will also keep the trains and the workers out of the rain. 'In the climate here in the Pacific Northwest, being able to put all the maintenance under cover 24/7 and have an air-conditioned work environment. It is also a substantially better work environment that improves worker productivity,' Harris said. The new 100,000 square foot maintenance building is expected to open in 2027. It will be the first new maintenance yard to open out of the six Amtrak is building around the country. Nearly one million people rode the Amtrak Cascades line last year. That's a 41% increase over ridership in 2023, and has surpassed pre-pandemic ridership numbers in 2019. Chris Sullivan is a traffic reporter for KIRO Newsradio. Read more of his stories here. Follow KIRO Newsradio traffic on X.
