Muscular development is dependent on resistance training, rest (i.e. alternating which muscles your daily weight-training routine will work out) and nutrition.

Resistance training -- typically, weight training, is the most important factor in building muscles. Lifting weights puts the muscles under repeated stress. This trauma to the muscle leads to tiny tears or injury to the muscle fibers. In an effort to repair or replace them, additional cells fuse to the fibers. The result is known as hypertrophy or growth of the muscle size.

Strength workouts need to be followed by a rest period to allow muscles to rebuild and get stronger so they can handle the stress again. It can take 36 to 72 hours for this to happen. That is why training the same muscles two days in a row is not recommended.

Nutrition also plays an important role in muscular development. Protein, in particular, is used by muscles for growth and repair. The recommended daily amount ranges from 36 to 72 grams. To calculate the amount of protein you need, simply multiply your weight by .36. Hard-core athletes will need a higher amount.

While muscular development is different for everyone, research shows that men and women respond similarly. However, genetics, body composition and gender play a role in the extent of hypertrophy that someone can attain.

For more ways to build muscle even faster, take a look at men's fitness columnist Matt Murphy's guide to Build muscles fast.

Deborah Dunham is a competitive runner, 10-time marathoner, four-time Boston qualifier, triathlete, certified RRCA Running Coach and ACE Personal Trainer.

A kettlebell workout is done with a kettlebell or traditional Russian weight used for strength training. The kettlebell, typically made from cast iron, can weigh as little as 10 pounds or more than 100 pounds and looks like a large cannonball with a handle on top. Called "one of the most effective means of strength development" by the Soviet armed forces, kettlebell workouts have been popular in Russia for decades and have recently caught on in the U.S.

There are numerous benefits from kettlebell workouts. Training with kettelbells builds strength without adding bulk by allowing users to develop lean muscles. Kettlebell workouts also increase explosive power, agility and stamina. Those who want to outfit their home gym without too much expense often turn to kettlebells, too. Just one or two kettlebells can replace tons of other equipment like weights, barbells, dumbbells and cardio machines.

Kettlebell workouts are effective for toning the entire body because multiple muscle groups are engaged throughout each exercise. These workouts can be customized to different fitness levels, but beginners should work with an experienced instructor to make sure they are using correct form. Like any other piece of exercise equipment, kettlebells that are used incorrectly can cause injuries.

Basic kettlebell moves include the swing, high pull, snatch, overhead press and Turkish get-up. Classic kettlebells can be purchased online and range in price from $47 to $218 each.

When you're ready to begin using kettlebells, you can pull together your own kettlebell workout.

Eating plenty of protein may be the key to building bigger and stronger muscles, but even if you're gobbling your fair share, you still might be guilty of making a few classic mistakes along the way. Mistakes that could be preventing you from seeing the kind of results you deserve.

For close to fifteen years now, I've had the pleasure of working with some of the world's top sports nutritionists, exercise physiologists and strength and conditioning coaches. In that time, nearly all of them seem to adhere to the same three basic rules when it comes to getting enough of this essential muscle-building nutrient. It's these three simple principles that keep their clients -- many of them professional athletes and celebrities -- in the best shape possible. Now, it's your turn. Here's how to always pick the perfect portions when it comes to your protein so your muscles never have to stop growing.

If you want to build strength but are intimidated by weights, try yoga.

Photo: Rodale

They have been referred to as "the world's simplest workout." They are incorporated into outdoor boot camp classes featuring unconventional exercises. And for as little as 50 cents, you can burn some serious calories with them.

Sandbags are hitting the fitness circuit by storm. When it comes to slimming down, getting stronger and toning up, this small item has big potential. Sandbags are simple and easy to use, easily adjustable to your level and the shifting weight of the sand challenges your body to expend more calories with each move.

Flexible enough for everyday athletes to professionals, some NFL players reportedly spend their off-season training with sandbags. "The ever-shifting shape of a sandbag makes it nearly impossible to settle into a lifting groove like you do with free weights or machines," head strength coach for the Tampa Bay Buccaneers told Men's Health. "So every workout is unique and challenging."

No need to change your workout if you want to increase your calorie burn and decrease your size. Just try this trick: Do cardio before you strength train, say Drs. Oz and Roizen.

Doing your cardio first allows you to do your full workout without pooping out halfway because your legs are so exhausted. Plus, finishing your workout with weights helps boost that post-workout metabolism we all love so much. Do your workouts this way, and you'll achieve an overall higher calorie burn.

What if you only have time to choose either cardio or strength training? Well, then, pick the strength training, declare the good doctors. But don't stress about your choices too much, because any and all exercise is still good. If you have the time and luxury to pick and choose how you tailor your routine, though, give this advice a whirl and see how it works for you. Then come back and tell us what you think.

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Learning that runners burn extra calories even at rest is good news for me. Because I've been concerned that my preferred cardio is not nearly as effective as strength training on the calorie burn front. It's why I'm weaving more lifting into my fitness world -- so my body burns calories more effectively. And while I don't plan on going back to an only-running routine (strength training is clearly good for me on more than just the calorie-burn level), I do feel better knowing that running is effective too.

Diet Blog shares that long-distance running causes an increase in the number of mitochondria in the body. Also known as the powerhouse of the cell, mitochondria convert sugar and fat into molecules that transport energy within cells.

All science aside, here's what you need to know: Even when at rest, running plays an important role in helping to burn fat. It also helps protect against type 2 diabetes by clearing out cellular fats that can contribute to insulin resistance.

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My new personal trainer guy -- he's only mine for one more session, because I can't afford him full-time -- told me he prefers to train his clients to strength train using three sets of repetitions. Someone else once told me to do one set with heavy weight and to strive for momentary muscle failure. Which way do I go?

Perhaps there's value in each approach. I don't know. What I do know is what fitness trainer Jim Karas, author of The Cardio-Free Diet, tells Family Circle magazine -- that it's important to use the right amount of resistance when strength training to build more muscle and burn more calories. "By the tenth repetition, you should be struggling to lift the weight," says this exercise guru.

What are your rules for lifting?

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Does the economy have you working extra hours? Two jobs? Has it left you unable to pay for your gym membership? There's no doubt the whole country is struggling right now. But in times of stress, it's as important as ever not to give up on exercise.

Forbes has several great tips for getting the most from your workout. Whether you have to shorten your workout due to lack of time or just can't exercise as many days as you'd like, there are still steps you can take to keep reaching toward your goals.

Interval training, for one, has been determined an excellent fat burner, and you only need to do it for 10 to 20 minutes at a time. Other strategies include shortening rest time between reps, or even replacing rep time with cardio (such as jumping rope). And, of course, if you find yourself sacrificing time with your partner or family for exercise, you could always combine the two with a long bike ride or hike.

These tough financial times may find you tweaking your workout schedule but if you're creative, you can still keep building your fitness every day.

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This year will mark Alicia Sacramone's first Olympic games, but she's planning to come home with the gold. In fact, the gymnast often spends seven hours or so a day working on her sport to ensure she's ready for the biggest competition of her life, and while most of us wouldn't want to try many of the exercises Alicia does on the beam or the bars, she still has some great strength training suggestions for us mere mortals.

Her workout consists of hanging leg lifts, lunge walks holding a bar, pikes on an exercise ball, and standing side jumps onto a box or step. These moves help her gain the power to do the amazing flips and jumps required for her sport, but will help the rest of us to sculpt fabulous butt and thigh muscles and work our abs. Most of Alicia's cardio comes from her gymnastics work, but she spends about three hours a week focusing on cardio.

As far as diet goes, Alicia is careful to eat healthfully, but doesn't follow any strict diet and doesn't leave out any food groups. To relax, she relies on her iPod (she says it's her best friend), which is filled with R&B, hip hop, and energetic dance music.

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You might remember Emmy Rossum as the sweet ingenue in the film version of Phantom of the Opera (or maybe for her gorgeous red carpet appearances -- the girl just glows!). She's been in a couple of things since, then, but most recently she's filmed Dragonball, a role for which she really had to step up her fitness routine.

The actress incorporated a lot of strength training and kickboxing into her workout to get ready for the action film, saying it was "hardcore, but it was a lot of fun." She didn't notice a change in her weight, but she was aware of a change in the tightness of her body, and said, "I got really buff and strong while training."

Though she might have gotten "buff," she's continued to have a very feminine shape, which is just one more piece of evidence that working out is sexy!

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I visited my niece this weekend and she was complaining about a few pounds she can't seem to shed. She has a health condition that prevents her from doing more than walking, swimming, stretching, and using light weights, but she remains very active. She said that it used to be so easy for her to lose 5-10 pounds when necessary. But now that she's getting older it seems to be harder. I hated to break it to her, but she should just wait until she hits her late 30's!

According to a Good Housekeeping article, our metabolism decreases by about 5% each decade. So, at age 35 you may burn up to 100 calories less per day than you did when you were 25. (Assuming your fitness level is roughly the same.) But there are things you can do to ward off middle-age pounds:

• Get a body-fat reading. Muscle burns more calories than fat. If your muscle mass is low, you're more susceptible to gaining weight (even if your BMI is right on target). Start incorporating more strength exercises into your fitness routine. You may want to book a session (or two or three...) with a personal trainer for some custom advice.

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In my teens and early twenties, I belonged to a women's-only gym that was pretty hands-off in their style of management. Basically, you filled out your membership paperwork then were left to your own devices. At the time, I loved the hassle-free atmosphere, since I like to be left alone when I'm working out. But looking back, I think I'm very lucky that I didn't hurt myself trying out equipment I'd never used before!

Over at Diet-Blog, they've got a short tutorial about seven gym exercises to avoid. Though many people can and do use the exercises and machines on their list without overuse or injury, Mike offers several safer and more effective alternatives. If you're new to strength training, it's definitely worth checking out.

If you're not new to strength training, then share you're opinion with us. What's the number one exercise that you think should be avoided?

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As I've mentioned many times before, it's vital that you change your workout every 4 to 6 weeks. If you don't, you're going to reach a fitness plateau.

But what if you really like your workout and you don't want to change it? That's fine, so long as you change something about it. For example, if you're a mile logger, pumping those legs with daily runs either outside or on a treadmill, try adding some upper-body strength training. Or, if you're a Yoga fanatic, you could do the opposite -- add a lower-body strength training element to your workout. While Yoga does a good job of toning your arms and abs, most Hatha styles don't target the legs all that much.

There's nothing wrong with being attached to a workout, especially if it's providing you with results. However, there will come a time when you either must part ways or, as suggested above, at least incorporate something new. For additional ideas on how to go about tweaking your workout without ditching its best parts, visit AOL Body by and check out the fitness section.

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