What kind of muscles are you trying to build? When celebrity fitness trainer Joel Harper dropped by Mondays With Marlo this week, he said that if you're looking for bigger muscles, you'll need to lift heavier weights. For long, lean muscles, you want to use light weights, high reps. Pick a goal and stick with it!

Click here to watch the full video.

And for more advice on getting fit, see Joel's top tips:

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  • Boost Your Metabolism After 40

    The key to revving up your metabolism in midlife is ensuring that you have enough fiber in your diet. Get your fiber first thing in the morning through cereal, powder fiber or fresh fruits and veggies. You’ll also want to get your heart rate up through cardio exercises.

  • Lose Belly Fat In Midlife

    Eliminate inches from your midsection by working your muscles from the inside out. Whenever you’re doing ab exercises, hold your hand over your stomach and press it down. Pulling your stomach in will also help strengthen your back.

  • Know Your Stretches

    There are three different types of stretches – active, passive and resistance. You must be warmed up to do an active stretch. Passive stretches are gravity stretches, like when you put your feet together and your arms hang down. You can do these without warming up first. Resistance stretches are when you pull on a muscle and push it in the opposite direction.

  • Build The Kind Of Muscles You Want

    Decide what kind of muscles you want, and adjust your workout accordingly. If you want big, football player muscles, you’ll want to lift heavy weights. For long, lean muscles, you should never lift more than two or three pound weights and do 50 reps.

  • Eat Protein Before And After Your Workout

    For the best results, eat protein before and after exercising. First, have a protein shake 45 minutes before working out. When you work out, you damage your muscles. Repair the tears in your muscles properly by having more protein within 30 minutes of working out. Hard-boiled eggs are an excellent option.

  • Mix Up Your Running Speeds

    If you’ve hit a fitness plateau with running, vary your speed and your pace. Alternating between long and short strides will work your muscles from every angle. You also want to avoid pounding the pavement – pretend you’re running on a sheet of glass. You want to work your muscles, not your joints. Think of your knees and ankles as springs.

  • Eat Small Meals Throughout The Day

    Eating really small meals scattered throughout the day will keep your metabolism going and allow you to get full use of the nutrients in the food. If you eat a huge meal, the nutrients won’t get through your system, and you’ll be tired. Never skip a meal altogether – it’s the worst thing you can do. Your body will starve and hold onto things that it shouldn’t be holding onto.

  • Squeeze Your Muscles

    If you don’t have much time to work out, squeeze your muscles throughout the day. Squeeze your butt while driving, or squeeze your stomach in while you’re sitting at your desk. That way, you’re working the same muscles over and over again.

  • Pay Attention To Your Breathing

    A lot of people don’t breathe properly when they’re working out. Usually, they’re tightening up their shoulders and their forehead, which keeps tension in the body. This will give you a headache. Breathing in through your nose and out through your mouth will help relax your body, so you get the full benefit of the exercise.

  • Drink Enough Water

    Most people don’t drink the amount of water that they should be drinking. Figure out how much you should drink by taking your body weight and cutting it in half. If you weigh 200 pounds, you should drink 100 oz. of water every day. Green tea counts as water too! You can also get some water from veggies.

  • Eat Breakfast Every Morning

    Eating breakfast is a great way to get your metabolism going, and it can prevent you from overeating later in the day. There are so many great options – oatmeal, Special K, fresh fruit, Cream of Wheat, and smoothies made with berries, a banana, protein powder, flax seeds and flax milk.

  • Stretch Your Hips

    A lot of people have hip issues because they don’t stretch their hips out. Sitting all day long can make hips problematic, and a lot of people have one leg that is longer than the other. These things can tighten up hip muscles, so you need to do stretches to open them back up.

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