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Eduardo Lugo

ENG 101

How to build muscles?

The best way to gain muscles is by lifting heavy weights and drinking whey protein isolate after workout. Do not spend more than one hour or less than 40 minutes at the gym. You will need to spend at least 40-60 min at the gym for better results. Foods are very important when it comes to weight lifting, thus, you’ll need food that are rich in fats ( gives energy ), carbohydrate ( gives energy), and protein (muscle growth and repair), such as whole grain, meats, olive oil, avocados, etc. Also, once you’re at the gym, consider this: No pain, no gain.

In order to gain muscles fast is by lifting heavy weights and drinking whey protein isolates immediately right after workout. So, first, you need to warm up for 5-10 minutes before you start lifting heavy. This is what I do: Chest and back on Monday, Biceps and triceps the next day, cardio and legs the other day, and so on. Remember to rest a day. If you do these 5-6 days a week for 40-60 minutes, you’ll see a big difference in a couple of week.

Here’s how to lift weights, choose any machines and do 4 sets, and about 10-12 repetitions (reps). And then increase weights and do 6-8 reps and so on until you can do 4 reps. If you don’t know how to use the machines, I suggest asking around because it’s important that you do it correctly. Also, while lifting, consider this: No pain, no gain.

Food is important before and after workout. You must eat a lot before lifting weights. For instance, carbohydrate and fats gives you energy, so you must eat food that contains carbohydrate and fats. I usually eat big salads with beans, avocados, and extra-virgin olive oil before workout. That really helps a lot. However, some people drink whey protein isolate with oats added before workout. That works too if you’re in a hurry.

In conclusion, if you do all these, you’ll notice an increase significantly in a few months. Lift heavy for 40-60 minutes, go home, and drink your whey protein isolate. Finally, you’ll feel better after working out.