How do I gain muscles?
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How do I gain muscles?

Here are some tips on how to build your muscles for new or inexperienced people.

Eat more food to get enough calories:

Muscle always requires certain amount of nutrients such as protein, fat and carbohydrates to grow. So, it is recommended to eat well which in turn will help you to improve your muscles. For example, if you are doing hard workouts without taking necessary foods, it will more often result in weight loss. Workouts won’t affect your muscles mass.

How much calorie does your body need?

Basal metabolic rate helps to calculate the total calories required for the human body to keep functioning at room temperature. Calculate your BMR and then plan how many calories you are going to intake daily. Average amount of calories required for healthy adult male to maintain his weight is 2,500 Kcal per day. For adult women, it is around 2,000 Kcal per day. Intake of calories should be higher than the average required calorie which will help you to gain weight. This is known as calorie surplus.

So, your meal should have calorie required for small surplus or else take excess fat food.

 Eating right foods:

By taking required calories daily and working out in the gym will help you to grow your muscles. But the problem here is that you may not eat in right proposition which helps to grow muscles. Correct proposition of foods are,

  • 20% of fat
  • 30% of protein
  • 50% of carbohydrates

Doctors always recommend people to eat multiple times a day, like 5-6 times a day. Based on the calories intake, divide your meals with right proposition and eat six times a day – it will help you to become bigger and stronger.

Hydrate yourself:

Keep yourself hydrated while doing workouts which will help you to maintain your overall health as well. Inadequate amount of water in your body leads to dehydration, which then may lead to severe health problems such as,

  • Dry mouth
  • Sore throat
  • Head ache
  • Dark urine
  • Loss of appetite
  • Constipation

So there is no excuse, keep yourself hydrated and be free from the above conditions. Give priority for drinking water while doing workouts.


Taking rest is very important as equal to as your workouts. It is because by doing regular workouts, there are chances that your muscles tissue may tear, and so it needs some time to recover. If you do not give enough time to recover, then the muscles may not grow. Muscles will grow only when you take rest and not when you hit the gym.

  • Take at least two days off from workouts.
  • Recommended workouts time - 3-4 days in a week.
  • Even though you are busy with your daily routine works, give enough rest to the body.
  • Take deep sleep at night whenever you’re exhausted.

Following the above points should help you to grow your muscles. You can become bigger and stronger by following a healthy diet routine, regular workouts and necessary rest.