How To Build Muscle

Losing weight and building muscle are two of the main reasons that motivate most people to go to the gym. Once you have reached your desired weight loss goal, it will now be time to start packing on muscle mass to give you a lean, toned physique. The physical act of building muscle is easier said than done because, in order to build muscle effectively, you need to have multiple variables aligned both in regards to your nutrition and training. With the right training regimes, the balance of calories and nutrients, and lifestyle, you can be on your way to a healthier, much stronger you. 

Maximize Muscle Building With Increased Protein Intake

Simply put, the more protein your body stores, the larger your muscles will grow. Even if you do receive a source of protein daily from, say, a dinner meal that includes chicken, you are not fueling your body with enough protein to be stored to build muscle mass. The limited reserves of protein you already consume is used up by the body for other uses such as making hormones. By eating increased amounts of protein, your body’s protein reserves will build up to be used to help build muscle. It is recommended that you have one gram of protein per pound of body weight each day then split the rest of your calorie intake each day between carbohydrates and fats.

Eat More

In addition to increasing your protein intake, you should also be consuming an increased amount of calories. Eating in a calorie deficit will only promote weight loss, and you will not see the muscle gain results you wish to achieve. In addition to eating a nutritious breakfast, lunch, and dinner that incorporate your macronutrients (fats, carbs, and proteins), intersperse snacks in between meals to help boost your calorie intake. It is recommended to increase your calorie intake by 200-500 calories per day during the beginning stages of your fitness journey. Make sure your snacks are healthy and nutritious as well. Examples of nutritious snacks include vegetables, protein bars, and nuts. 

Lift Heavy

It is now time to walk away from the treadmill and cardio machines and time to get comfortable in the heavyweight section of your gym. The stimulus of the heavy lifting through squats, deadlifts, and hip thrusts for example will cause greater muscle tear and rebuild, unlike cardio exercises. Stronger muscles also have the capability to take pressure off your joints and connective tissues. Although cardio does build muscle predominantly in the lower body for beginners, after a while the muscle-building stimulus weakens and the main benefits come from cardiovascular conditioning. Lifting heavy weights progressively keeps building muscle whereas cardio will eventually just maintain your current physique.

Calgary’s Best Personal Trainers

Building muscle requires dedication to heavy lifting at the gym that is complemented with a nutritious diet that includes all of your macronutrients. Heavy lifting is key to helping you lose weight and more importantly keep the weight off. You will feel stronger, healthier, therefore, improving your overall quality of life. Although building muscle is easier said than done, with consistent training, you will see your desired weight loss results.

From customized workout plans to regular check-ins, and around-the-clock support, our online and in-gym personal trainers at Dreambody Fitness can help you shed pounds, build muscle, hold you accountable, and improve your fitness in record time.  Our team of trainers understand that it can be easy to fall back into unhealthy eating and exercise habits and are here to help you attain a sustainable routine to prevent you from falling off the wagon. To learn more about our weight loss programs and personal training, contact us by calling (403) 612-3538 or by filling out our online contact form


Q: Can I still do some cardio if I lift heavy?
A: Yes, you can still incorporate cardio once or twice per week and still lift heavy. It is important that you do not do too much cardio that could affect your muscle building results from lifting.

Q: How long do I need to exercise to see results?
A: People see results at different times in their fitness journeys. Typically, most individuals start noticing results after 12 weeks of consistent workouts.

Q: If I exercise can I still eat whatever I want?
A: No you cannot. In order to see optimal results, your exercise routine needs to be paired with a nutritious diet that is designed to complement your fitness goals whether it be gaining muscle or losing weight.

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