5 Tips To Build Muscle

5 Tips To Build Muscle

1. Eat more protein. Protein is the building block of the muscle so when you work out and break down muscle, protein (amino acids) will go from the blood to the muscle to help repair and grow. A way I incorporate this with my clients is by taking a protein shake after their workouts.

2. You have to commit. Even if you start slow, make sure you make it to your training session. Not all sessions have to be 100% perfect, some are going to be 75% and that's ok.

3. Progressive overload. Progressive overload simply means adding a little extra challenge every week. Adding, 5 more pounds, 1 more set, less rest. There are multiple ways to do this, but basically, you want to challenge yourself a bit more than the last workout. And remember the last few reps should always be challenging.

4. Increase to caloric intake. You have to eat more than what you are eating right now if your goal is to increase muscle mass. This doesn't mean eating more of whatever. You have to eat quality foods, lean protein, complex carbs, and healthy fats.

5. GET GOOD SLEEP. Sleep is where the magic happens. When you rest is when your muscles repair and grow. Quality sleep every night is going to be an important role in hitting your goal.

Bonus tip:

Interestingly enough, 4 of these 5 tips also work for fat loss. The only one that is different is tip 4. In the case of fat loss, you want to be in a caloric deficit. That means eating fewer calories than you burn throughout the day while still maintaining a good balance of protein, complex carbohydrates, and healthy fats.