How to Build Muscle

If you find your energy level and confidence lacking, added muscle may give you the boost you need and improve your health in the process.


  • : Never change your diet without first consulting your physician.
  • Step 1: Make time Make time to visit the gym or lift weights at home and develop a consistent routine that works for your schedule.
  • TIP: Hire a trainer, if you can afford one. They will be draw up a plan for you based on your goals, and they'll help you stick to it.
  • Step 2: Work the whole body Work your whole body by pairing exercises that utilize opposing muscles and compound movements that involve multiple muscle groups.
  • TIP: Switch up your workout routine every six to 10 weeks to prevent your body from adapting.
  • Step 3: Focus on reps and sets Focus on doing three to four sets of between five and six exercises. Each set should be eight to 12 reps.
  • Step 4: Eat whole foods Eat whole foods – foods that are unprocessed and unrefined. You’ll have less body fat, and the vitamin and mineral content will help muscle recovery.
  • Step 5: Rest Rest your muscles at least 24 to 48 hours between workouts for the same muscle group.
  • TIP: Diet and rest are just as important as the exercises you do in the gym, so don't cut corners on either.
  • Step 6: Prevent overtraining Prevent overtraining by keeping workouts to an hour or less, four to five days a week. Working harder doesn't necessarily translate into bigger gains.
  • FACT: Did you know? According to the American Diabetes Association, nine out of 10 people who have been diagnosed with type 2 diabetes are overweight.

You Will Need

  • Weights
  • Whole foods
  • Rest
  • Trainer (optional)

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