Building Muscle Just Got “Easier” (SCIENCE EXPLAINS)
Consume enough protein: Protein is essential for muscle growth and repair. Aim for a daily intake of 0.8-1.2 grams per kilogram of body weight.
Eat a balanced diet: Include plenty of fruits, vegetables, whole grains, and healthy fats to support overall health and muscle growth.
Stay hydrated: Drink plenty of water throughout the day.
Exercise:
Lift weights: Strength training is crucial for building muscle mass. Focus on compound exercises that work multiple muscle groups at once, such as squats, lunges, bench presses, and rows.
Progressive overload: Gradually increase the weight, repetitions, or sets over time to continue challenging your muscles.
Rest and recovery: Allow your muscles time to recover between workouts. Aim for 7-9 hours of sleep each night.
Lifestyle:
Manage stress: Chronic stress can hinder muscle growth. Practice stress-reduction techniques like meditation or yoga.
Avoid excessive alcohol and drugs: These substances can interfere with muscle growth and recovery.
Remember, building muscle takes time and consistency. It’s important to set realistic goals and listen to your body. If you’re new to weightlifting, consider working with a personal trainer to learn proper form and technique.