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Build your Muscles! Effective Techniques by Reema Sarin, Founder BOLLYFIT

Updated: Jun 2

Most of us when we start on our fitness regime, we get very excited about two things – a) Fat burn b) Building our muscles. Here are some basic techniques to build your muscles and to keep you on the right track.


Weights Training


To gain in muscle size and strength, it is good to exercise with free weights like squats, bench press, overhead press and lunges. These exercises done in a circuit routine 3 to 4 times a week, will build and tone your muscles in the right way. Push a little beyond your potential as your muscles gain strength, by increasing the reps for each exercise, and by adding more weights to the bar. Keep a detailed training log to track your progress as your strength increases over time.

Eat Right


Adequate and proper nutrition is extremely important when building muscles. Eating small meals 5 to 6 times a day every 2-3 hours is a must. Food intake should be high in proteins and complex carbohydrates, which will further help in muscle growth.


Drink more Water


Hydrated muscles experience the maximum growth. Optimize your muscle growth and strength by drinking more water, as water constitutes 75% of our muscles. Drinking more water also make your muscles to appear fuller.

Rest and Recovery

When it comes to building muscle, train moderately. Do not over work your muscles over training them in the Gym. Rest and recovery is very important to build muscles well. If you don’t provide your body with the proper recovery time in between workouts, your muscles will never have a chance to grow.

Eat More Proteins

To gain muscle size and strength eating a high protein diet is essential. A high protein diet should ideally consist of chicken, eggs, milk, fish, poultry, eggs, nuts, cottage cheese / soya and certain lentils. Proteins not only help in building the lean muscle mass, as well as help in constantly repairing our body tissues.

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