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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Building muscle is smart planning and hard work! Here are seven action items to help you gain muscle effectively and progress towards your fitness goals, from training to nutrition, no fluff, and actionable.
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Decide what muscle-building targets you want to achieve—size, strength, or endurance. Clear goals will motivate you to create a workout and nutrition plan that suits your needs well.
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Muscles are made of protein. Protein-rich foods such as chicken, fish, eggs, and beans can support muscle repair and growth at every meal.
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Do your squats, deadlifts, bench presses, and pull-ups. These multi-joint exercises work on several muscle groups and maximize muscle-building efficiency.
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The weight, reps, or intensity of your workouts would increase slowly. With this strategy, you will experience continuous muscle growth and no plateaus.
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Muscle gain takes time. Stay consistent with training; rest is #1, and believe in the journey. There is progress but with dedication over the long term.
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Workouts don't build muscles; rest does. Get good sleep, take rest days, and manage stress to help your body recover and rebuild stronger.
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Carbohydrates are your main fuel source for hard training. As with any meal, pair them with healthy fats and protein to power your workouts and aid muscle recovery.
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Muscle growth is all about consistency, smart training, and proper nutrition. Here is how you can do that: stay patient and watch your muscles change over time!
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