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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Though it may seem challenging to build muscle, you can do it with the right doing. Check out a beginner’s muscle-building guide to help you effectively achieve muscle-building results.
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Knowing your muscle-building goals allows you to focus on strength, size, or endurance. Clear objectives also help you make a targeted plan and follow your progress.
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Compound Exercises, like squats, deadlifts, and bench presses. Building a strong foundation will begin with 3-4 days of weight training per week.
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The goal is to consume 1.6 to 2.2 grams of protein per kilogram of body weight each day from chicken, eggs, and lentils.
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Carbs give you energy after a workout, and healthy fats help support hormone production. Include whole grains, fruits, nuts, and avocados in your meals.
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Rest grows muscles. Allow 48 Hours to Recover, then ensure 7-8 hours of quality sleep before training again.
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The key to building muscle is consistency. Record your workouts and diet and see what you've improved on. Gradually increase your weights to challenge your muscles.
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Muscle gains do not come easy. Be patient, be consistent, and stay on task. If you dedicate yourself to the plan and work, you’ll see results and get stronger.
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