How to build muscle: diet and exercises

Stronger muscles: these workouts are the key

Engaging in a particular set of exercises can contribute to developing muscle mass and overall health. It is recommended to practise these exercises under the supervision of a personal trainer, who can evaluate one’s health needs and provide personalised instruction for safe and effective execution. This approach minimises the risk of injury while maximising the benefit of these exercises.

Squat

Squats are widely regarded by experts as one of the most effective exercises for enhancing strength and building muscle. This exercise primarily targets the thighs, buttocks, and abdomen muscles. Additionally, squats can aid in boosting the body's fat-burning process.

To perform a squat, stand with your feet slightly wider than shoulder-width apart. Then, slowly lower your body by bending at the hips and knees until your knees form a 90-degree angle. Return to the starting position and repeat the movement 12-15 times in a row. 

When squatting, remember to maintain a straight back to preserve the spine's natural curvature, ensure that your knees do not extend beyond the toes, and engage the abdominal muscles throughout the exercise.

Note: squats can be performed while holding weights to engage the upper body muscles. However, it is crucial to stop the exercise if intense fatigue is experienced, or if a proper posture cannot be maintained.

Deadlift

Deadlifts engage multiple muscle groups, including the shoulders, hips, legs, quadriceps, hamstrings, and abdominal muscles.

To perform a deadlift, stand upright with your feet shoulder-width apart, engaging your core muscles by holding appropriate weights. Gently bend your knees, keeping your back straight and pushing your hips back. Then, lower the weights down your legs slowly, ensuring your torso remains roughly parallel to the ground. Return to the starting position and repeat this motion several times, alternating between ascending and descending.

Bridge

The bridge is a highly effective exercise that targets the gluteal muscles, extending from the hips to the thighs. The exercise is called the bridge because the body takes a bridge-like shape during its execution. To perform it, lie on your back with your knees bent. Contract your abdominal muscles, then lift your hips off the ground, aligning them with your knees and shoulders. Hold this position for a while, taking three deep breaths before returning to the starting position. Repeat this movement several times.

Bent-Over Row

Bent-over row exercise is beneficial for building upper body muscles, especially the back and shoulders. You can perform it by standing with your feet shoulder-width apart, holding appropriate weights in each hand while keeping your arms by the sides. Lean your torso forward, shifting the hips back. Then, bend your knees while maintaining a straight back and a comfortable, neutral neck position. Lift the weights towards your chest, keeping your elbows close to the body. Finally, lower your arms towards the ground and repeat that motion. 

Push-Up

Push-ups can effectively improve overall physical strength and build upper body muscles. You can perform it by lying on the floor on your abdomen with your hands resting on the ground and your arms aligned with your shoulders. Your feet can be positioned closer together or slightly apart, but not wider than shoulder width, while keeping the back straight. Press your body up by pushing through your palms until your arms are fully extended. Then, lower your body towards the ground until the elbows form a 90-degree angle. Finally, push back up to the starting position and repeat these movements multiple times.

Food for muscle growth: the game-changer

A 2019 study published in Frontiers, a leading scientific journal, underscores the importance of adopting a balanced diet, combined with regular physical exercise, for optimal muscle growth and maintaining strength. The study highlights the significance of protein-rich foods in achieving this goal. So, what are the best foods that can support muscle building and strength?

Eggs

Eggs are an ideal choice for anyone seeking a perfect, nutritious meal to strengthen their body and build muscle. They are rich in protein, which is vital for maintaining strong muscles, and contain other beneficial nutrients like vitamin D and omega-3 fatty acids. Omega-3s are a type of unsaturated fat that helps reduce muscle loss, improve muscle function, and increase muscle mass. It is worth noting that boiled eggs are a healthier option than fried eggs.

Chicken breasts

Skinless, boneless chicken breasts are an excellent muscle-building meal, providing approximately 55 grams of protein per serving. They are also a great source of essential nutrients such as iron and vitamin B12, which can support muscle growth. Notably, grilling or roasting the chicken breast is the healthiest option.

Salmon

Salmon is a nutritious food that benefits overall health and aids in muscle building. It is rich in omega-3 fatty acids and several B vitamins crucial for maintaining good health.

Greek yoghourt

Greek yoghurt contains twice the protein of regular yoghurt, making it a valuable post-workout meal for strengthening the body and building muscle. Adding sliced bananas can enhance its benefits and add a unique flavour to it. 

Tuna

Tuna is an excellent option for building muscle and providing the body with energy. In addition to being rich in omega-3 fatty acids, tuna is packed with numerous vitamins and minerals, including iron, magnesium, and vitamin B12, all of which support muscle building.

Beans

Various types of beans are low in fat and rich in fibre, vitamins, minerals, and plant-based protein. They are a rich source of the amino acid leucine, one of the three key amino acids muscles use to generate energy during exercise. Moreover, beans can improve muscle growth and development.

Avocado

Avocado is an exceptional source of healthy, unsaturated fats, contributing to lowering LDL cholesterol and increasing HDL cholesterol. They contain a higher percentage of protein than other types of fruit and are rich in magnesium, potassium, and other minerals that support muscle recovery. Additionally, avocados are a good source of folic acid, which may positively impact muscle building, according to a 2019 review published in Archives of Pharmacal Research.

Note: It is generally recommended to consult a doctor or a specialist to create a comprehensive program that combines specific exercises and foods in proportions suitable for overall body health, considering various factors such as age, weight, fitness level, and others.

References

[1] self.com, The Best Strength-Training Exercises for Beginners to Get Stronger
[2] bodybuilding.com, The Essential 8: Exercises That Will Get You Ripped
[3] healthline.com, 26 Foods to Eat to Gain Muscle
[4] medicalnewstoday.com, 30 muscle-building foods to fuel your goals
[5] eatingwell.com, 11 Best Muscle-Building Foods: What to Eat to Gain Muscle