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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Building lean muscle mass is essential for strength, endurance, and a toned physique. This guide will help you understand key strategies to increase muscle mass effectively and sustainably.
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Focus on strength exercises like squats, deadlifts, and bench presses. These compound movements engage multiple muscles, helping you build lean mass faster.
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Your body needs adequate protein to repair and grow muscle tissue. Aim for 1.6–2.2 grams of protein per kg of body weight from lean sources like chicken, fish, or plant-based options.
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Gradually increase the weight or resistance in your workouts. By consistently challenging your muscles, you’ll promote growth and prevent plateaus.
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Fats support hormone production, including testosterone, which is vital for muscle growth. Add sources like avocados, nuts, and olive oil to your meals.
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Carbs provide the energy needed for intense workouts. Prioritize complex carbs like oats, quinoa, and sweet potatoes to fuel your performance and recovery.
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Rest is just as important as training. Ensure 7-9 hours of quality sleep per night to allow your muscles to recover and grow effectively.
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Water is essential for muscle function and recovery. Staying hydrated supports muscle contraction and prevents fatigue during workouts.
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By following these steps—training smart, eating well, and recovering properly—you can effectively build lean muscle mass. Stay patient, stay committed, and results will come!
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