HOW DO I BUILD MUSCLE?

6 Tips for Healthy Weight Gain

TIP 1:


Ensure your training program is supportive of muscle gains.


Work with a Strength & Conditioning Coach or qualified professional to develop a training program focused on building muscle mass.


Generally speaking, you'll need to be lifting moderate to heavy weights, at least 3 times a week, in the 8-12 rep range.

TIP 2:


Eat more calories than you burn.


In order to gain weight, you need to consume more calories from food than you're burning throughout the day from physical activity and other non-exercise movement. This is called a "calorie surplus".


This means you can't be "dieting" and focused on chiseled abs if your goal is building.

TIP 3:


Consume 3 Hard Intensity Plates per day.


Make half of your plate grains & starches, 1/4 of your plate lean protein, and the other 1/4 fruits & veggies (color).


No breakfast skipping!

TIP 4:


Add in nutrient dense snacks & beverages.


Eat and drink frequently (every 2-4 hours). Include high-calorie, nutrient dense snacks & high calorie beverages like:

  • trail mix

  • dried fruits

  • high calorie bars

  • nuts & seeds

  • peanut butter

  • smoothies & shakes

  • chocolate milk

  • fruit juices

TIP 5:


Prioritize recovery & sleep!


After training sessions, recover with carbs + protein to optimize growth. Options like chocolate milk, greek yogurt + granola, cereal + milk, peanut butter sandwich, or a granola bar + milk are good choices.


Adequate sleep is also an essential part of the recovery process & muscle growth. Get at least 8 hours of restful sleep each night.

Check out the Performance Nutrition Fuel-Kit Workshop!


This workshop includes everything you need to know to build a GAME WINNING fueling plan. It's the equivalent of working with me 1-on-1 for 3 months, all rolled into a self-paced online course!


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© 2020 by Jessica Isaacs, RD