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March 20, 2023 By Mohammed Tufail Qureshi 20 Comments

Building Muscles With Proper Diet & Exercise

Muscle Building TipsBody building has always fascinated me. My weight training journey began at the age of 16 and since then my goals have been very clear – building muscles and lifting weights! They became my passion. But I realized that just lifting weights to achieve a fit body was not the solution. Anything to do with fitness requires dedication and hard work coupled with smart eating and proper rest. This ultimately helped me achieve the results I was seeking.

You must be wondering how I managed to achieve what I was seeking. Well, the idea germinated in my mind after I watched a movie, ‘Pumping Iron’ starring Arnold Schwarzenegger – my body building idol. Arnold is perhaps the greatest bodybuilder of all time! It was his personality and muscles that I admired and got kicked about lifting weights.

It’s funny – I am half as tall as him, yet I wanted to have a body like him. I set out on the path of building muscles. Within a short period of time, I learned the techniques and secrets of building muscles – which I am about to share with you.

For many of us, gaining muscle would mean spending countless hours in the gym and we seldom think a good diet is important. Remember that our body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity.

I am going to tell you about building muscles through a three tier process namely proper diet, good exercise and good rest. Each of these tiers is equal and important. Let us take a closer look at each of these processes.

1. Proper Diet

To build muscles you need a proper diet that consists of micro and macro nutrients. Micro nutrients are vitamins and minerals whereas macro nutrients are a combination of protein, carbs and fat. Eating each of these micro and macro nutrients in the right quantity is important to build proper muscle mass.

Just pumping iron or what we call ‘lifting heavy weights’ in the gym does not serve the purpose. One needs to create a proper balance between the two.

1.1 Protein

One needs to eat sufficient amounts of protein to build good muscle. The rule of thumb is that an average person needs one gram of protein per kg of his body weight to maintain his muscle mass, skin and hair. But an individual who is exercising needs almost 1.5 to 2 grams of protein per kg of his body weight to build muscles. For example, if you are 150 lbs(pounds) or 68kg, you should eat between 150 and 225gm of protein each day if you want to consistently gain muscles.

Proteins are found in eggs, meat, fish, cheese, milk and soya beans. Muscles are active tissues, unlike fats. Like every active thing, muscles also need proper maintenance. In order to maintain muscles, the body needs to burn calories and that’s one reason why our basal metabolic rate (BMR) goes up. More the muscle mass in the body, more the BMR level. Increase in BMR level avoids gaining fats in the body and is very helpful for fat loss as well.

1.2 Carbs

Including carbohydrates in your diet in the morning and post workout is essential. The primary function of carbs is to provide energy.  Carbs intake should be monitored very closely. One gram of carbs gives 4 calories. A number of carbs that get utilized as energy and the extra carbs that are still present, get stored as fat.

In order to avoid carbs getting stored as fat, we need to limit their intake. You can get Carbs from Sugar which provides the energy required for daily activities. Sugar may be available in three forms, lactose, fructose, and sucrose obtained from milk, table sugar, and fruits respectively. Carbs from Sugar Starch can be found in rice, beans, peas, and other grains. And lastly, carbs from fibers. Fibrous foods help in quick digestion of food and can found in some green vegetables, whole grains, peas, dry beans, bran, and soya beans etc. Fiber is also good to remove waste from your body.

1.3 Fats

Most people are of the opinion that fat is our enemy. Although, it gives 9 calories per gram. That’s much compared to carbs and proteins. The function of fats is to give energy during an emergency such as when the glucose level of the body dips to a low and there is no source of energy (Adenosine Tri Phosphate) and there is no food available in the body. In such a case, the body uses stored fat as the source of energy for that period of time.

You can get fats from olives, peanuts, sunflower, fish, nuts, flaxseeds and pumpkin seeds, soy products such as tofu or soy milk. Fats build healthy cells. Without a healthy cell membrane, the rest of the cell cannot function. Fats help the body use vitamins. Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body. Therefore the diets should contain carbs, proteins and fats. You can get vitamins from the inclusion of green vegetables such as spinach and broccoli.

1.4 Water

It is the other important nutrient that is important for our body. One who is exercising should always hydrate himself or herself well. Water provides cushioning and lubrication between joints. Pain problems around joints are a very common among bodybuilders and strength athletes. Maintaining hydration and joint health is a very important part of your training over the long haul.

2. Proper Exercise

The second tier of building muscles is through proper exercise. Without exercise, it will be impossible to build huge muscles.  When we exercise there is a wear and tear process that takes place within the body and the immediate reaction of the body is to repair those muscles.

The greater and deeper the damage to the muscle, the bigger and stronger the muscle will be repaired. It is therefore important to schedule the exercise program in order to achieve great results. Weight training should be done 3-4 days a week and this should be coupled with cardio exercise on the balance days of the week when you are not weight training. With weight training, you will be able to build muscles and get stronger. With cardio, you will be strengthening your lungs and heart and it will help you increase your stamina.

3. Rest and Recovery

This is the last and final tier of building muscles. This aspect is the most neglected tier of the three. You train hard in the gym, nourish your body with proper nutrition but if you do not give enough time for your body to recover through proper rest, the body will not utilize the nutrients in a proper manner to build muscles. After a hard day’s work when you finally go to sleep, that’s when the damaged and tired muscles get repaired. One needs to sleep for at least 7-8 hours to obtain good results.

Muscle can only get stronger and bigger by stimulating it through hard exercise, helping it recover with high-performance nutrition and giving it rest.

Disclaimer: Before making sudden changes in your lifestyle, you may want to consult your doctor and trainer

If you found this article helpful and would like to read more on fitness, click here. Additionally, you can also join a live, interactive workout session with an expert by booking a GOQii PRO class through the GOQii App.

What were your key takeaways from this article? Let us know in the comments below!

#BeTheForce

About Mohammed Tufail Qureshi

Certified professional fitness trainer, Mohammed Tufail Qureshi has worked with reputed gyms in the city. As a freelance personal trainer Tufail guides people in right exercise, nutrition and proper rest and recovery methods necessary to stay fit. A commerce graduate from Mumbai University he chose to work with GOQii as it’s a new concept and it intends to change the world by simply helping people change certain habits. The idea of developing good habits and motivating individuals to lead a healthy lifestyle is something which he says is very different from what he has been doing all this while as a personal trainer. Tufail is a regular weight trainer himself and works out six days a week. He strongly believes that an individual is not fit until he has developed the 5 basic components of fitness namely cardiovascular endurance, muscular endurance, muscular strength, flexibility and ideal body composition.

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Comments

  1. Rohit says

    June 4, 2014 at 4:05 pm

    Awesum info
    THANX TUFAIL

    Reply
  2. Jaffer Shaikh says

    June 5, 2014 at 4:43 am

    Very good and useful article. I’m going to change my workout. Thank you.

    Reply
  3. Http://1portal.cu.cc/ says

    July 13, 2014 at 3:08 pm

    It’s actually a great and useful piece of information. I am happy that you
    simply shared this useful information with us. Please keep us up to date
    like this. Thank you for sharing.

    Reply
  4. www.eaquilla.com says

    December 14, 2014 at 12:57 am

    There’s no doubt that what individuals need to do if you wish to achieve muscle is to eliminate some foods while you will do workouts. There’s an abundance of beneficial articles and reviews on that topic too. Anyway thanks for this important information.

    Reply
  5. buffedd says

    September 30, 2017 at 12:35 pm

    Important thing to recover our body needs calories and nourishment to feed growing muscle mass and to adjust to varying amounts of activity.

    Reply
  6. yon says

    October 29, 2017 at 11:37 pm

    Over the years i have been trying to gain muscle but i never could as i have always been a skinny kid. This all ended when i discovered that no over muscle can grow unless you unlock your hip flexers! After i realised this, I was able to buil 10 lbs of muscle very quickly. I figured out how to unlcok my hip flexer here>>> http://bit.ly/2zfQXFk

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  7. Damian Campbell says

    January 4, 2018 at 6:56 am

    This is a great article you have here! It is truly inspiring since it is a real life story. I’m starting to regret that I took me many years to realize that working out is an essential to have a healthy body. I’ve been working out for a week now and I’m shocked that I’m doing it wrong. Do have any tips for an old man like me? I didn’t know who Arnold Schwarzenegger isis but now, I will surely search for his name and will watch some of his movies. Thanks for sharing! Cheers!

    Reply
  8. Fitness jockey says

    January 19, 2018 at 9:56 am

    Both the process either diet or exercises is much popular and best process to build the muscle. Basically, there is nothing what may compare with natural one. Thanks for sharing your great ideas I will try to follow your tips.

    Reply
  9. Matano says

    February 10, 2018 at 7:04 am

    Wow this article is amazing

    Reply
  10. Gecen says

    February 10, 2018 at 7:05 am

    Nice article ……..Keep it up bro

    Reply
  11. Henry says

    February 11, 2018 at 7:41 pm

    This is so inspiring

    Reply
  12. George says

    April 13, 2018 at 9:41 pm

    I think the best way is to buy a good program and follow it to the word. Just make sure the author know his stuff. Im using this one https://bit.ly/2ITMnNV and it works as promised. Good luck!

    Reply
  13. Ankita says

    June 15, 2018 at 9:27 am

    Diet Tips for Weight Loss Make sure to have sufficient amount of water throughout the day. Ideally 8-10 glasses.Aim to achieve and then maintain your ideal body weight.Avoid oily, fried and spicy food.

    Reply
  14. Total Trim 11 says

    September 9, 2018 at 6:43 pm

    This site was… how do you say it? Relevant!! Finally I’ve found something that
    helped me. Thanks a lot!

    Reply
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  16. Build Muscle Fast says

    March 27, 2019 at 7:14 am

    Articles that are very helpful especially for beginners who want to build muscle. The combination of workout and nutrients that are right for the body plus the right supplements can help get the body muscles expected. Nice post

    Reply
  17. Rapuvex Muscle says

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  20. Shubham singh patel says

    October 13, 2021 at 2:17 pm

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