So how do I build muscle? I hear you ask! Well the formula is really very simple when you know how everything works. It can seem overwhelming at first, as there is a lot of conflicting information on the subject. If you are dedicated and motivated to put on a few pounds, all you need to do is stick to a routine. There are 3 components that you have to worry about.

First of all, training. I’m afraid there is no way to escape! You must train with weights if you want to gain muscle in your body, and with weights I mean free weights. Power bars, dumbbells, and racks are your friends here! Find a good gym that has this equipment and is really all you need. All those fancy machines in the gym may look attractive, but they aren’t as effective at adding muscle to your frame as free weights are. Focus on compound exercises like squats, deadlifts, bench presses, shoulder presses, chins, and dips.

Nutrition is your next concern. Forget pizza and hamburgers and eat good, clean food. Protein builds muscle, so try to eat at least 1 gram of protein per pound of body weight. Try not to rely on powdered protein drinks and instead eat chicken, beef, fish, etc. lean; protein that comes from whole foods is more beneficial for building muscle than powder.

The next step is carbohydrates, if you do not eat enough carbohydrates, the protein you have ingested will not be used effectively. The amount of carbohydrates you eat is tricky, as some people are more sensitive to carbohydrates than others (resulting in an increase in fat). For example, if you are 12 kilos in weight, aim for 5 carbohydrate meals at 40 grams each (with added protein and fat); this will give you 200 grams per day, however you may need more in one training day. Don’t forget fats, not all fats are bad and some are very good for you. Essential Fatty Acids (EFAs) are incredibly good for your health and will help you build muscle. EFAs are found in foods such as oily fish, nuts, seeds, and avocados, among others.

So we’ve covered training and diet, the final component is rest. You must rest to allow your body to recover and grow. When you train your muscles, the fibers are breaking down, when you rest, your body will use the food you have eaten to rebuild the muscle fibers. Rest is very important to try to get at least 8 hours of sleep a night.