Also called resistance training, this involves any exercise where you work against your body weight, gravity, or use bands, weighted bars, or dumbbells. When it comes to lifting, some believe you must lift heavy. Lifting lighter with higher reps is just as effective. What is most important is proper form and lifting to failure. Exercises are most effective when doing 6-12 reps and 3-4 sets.
When it comes to nutrition, there are many different things you can try. For example, set meal plans, counting macros, intermittent fasting, intuitive eating, keto, etc. The best thing to do is keep it simple and find what works best for you and your lifestyle. Ask yourself: 'what can I stick to?'
To build lean muscle, you need to ensure you're eating enough to grow. Try your best to eat as many whole foods as possible. Getting adequate protein/calories and eating at the right time is crucial for boosting muscle mass. Your body needs carbohydrates and protein pre- and post-workout to achieve your goals.
A pre-workout meal is needed to fuel your body. Aim for:
- Carbs = 15-30 g
- Protein = 1.2-2 g per kg of body weight
A post-workout meal should help your body repair and replenish (don't forget BCAAs to recover and increase muscle protein synthesis). Aim for:
- Carbs = 30-45 g
- Protein = 15-25 g
Rest is essential for muscle growth. Exercise creates tears in your muscle tissue; rest lets it heal and grow. Aim for 7-9 hours of sleep every night so the body can repair, resulting in stronger muscles.
Don't forget BCAAs even on rest days.
Consistency is KEY to exercise and results. You will not see results overnight. Find one plan and stick to it. Try not to bounce around from plan to plan. Commit to something long enough to give it time to work.
Supplement with STAMINA for high-performance. Creatine in STAMINA can improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. Post-workout, be sure to supplement with BCAAs to reduce muscle soreness, improve hydration and endurance.