You may have heard that you need to consume more protein to build muscles but, according to the National Institutes of Health, that simply isn't true. Dr. Van S. Hubbard, director of the NIH Division of Nutrition Research Coordination says, “Since protein is such a common component of most foods that you eat, if you’re eating a relatively varied diet, you’re getting enough protein.” Several other things, however, can help you build stronger muscles.
Step 1
Perform strength-training exercises at least twice a week. According to the Centers for Disease Control and Prevention, in addition to two and a half hours of moderate-intensity aerobic activity, adults should exercise all the major muscle groups--the legs, hips, abdominals, chest, back, shoulders, and arms--at least two days per week to build stronger muscles and to prevent muscle loss as they age.
Step 2
Push yourself. The only way to reap the health benefits of a strength-training program is to push yourself. According to the CDC, muscle-strengthening activities need to be done to the point at which it is difficult for you to do another repetition without assistance. A repetition is one complete movement of an activity, such as lifting a weight or performing a sit-up. Typically, you should try to do eight to 12 repetitions of an activity, which counts as one set. You can gain even more benefits by doing two or three sets. Activities may include working out with weights or resistance bands, doing push-ups or sit-ups, yoga or even heavy gardening, such as digging.
Step 3
Eat for strength. The President's Council on Physical Fitness and Sports notes that all individuals need the same nutrients regardless of whether they are sedentary, compete in athletic events or simply exercise for health. For a diet that promotes health and strengthens muscles, 55 to 60 percent of calories should come from carbohydrates, less than 30 percent should come from fat and the rest from protein. Since muscles need energy to perform well and carbohydrates provide much of the glycogen your muscles need, a varied diet that is also rich in carbohydrates is a must to prevent glycogen stores from becoming depleted.
Step 4
Drink plenty of fluids. In addition to eating well, the President's Council on Physical Fitness and Sports notes the importance of staying hydrated. Depending on your muscle mass, is 55 to 70 percent of your body weight should be water. Since you lose water when you sweat, it is necessary that you replenish it by drinking water or sports drinks before, during and after working out for optimal performance and stronger muscles.
Things You'll Need
- Weights
- Resistance bands
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