How to build muscles? | Body Nutrition UK News blog | Body Nutrition UK
How to build muscles?

How to build muscles?

If you are thinking of joining a gym or have already joined one, then you are certainly doing this because either you want to build muscles or lose fat or both. Every teenager wants to build muscles and look sharp. If you are reading this article, you must have searched how to build muscles. I recommend you read this article till the end because we are going to explain the whole process that will help you build your muscles and you won’t have to go through all the random information available over the internet.

Building muscles is a natural phenomenon. There are several different exercises that help you build muscle but they target only a certain part of your body. Swimming is a great exercise for your body but it makes you look very lean. Similarly running or cycling targets the muscles of your legs. If you want to build muscles like an alpha male, go for weight lifting and keep good track of your nutrition.

Yes, you heard it right. Weight lifting and nutrition are two main aspects that you should be taking into consideration. Lifting weights and exercising all the muscles of your body is very important for building muscles. Basically, your muscles are made up of thin, long muscle fibres. When you work out, these fibres get small tears which cause these fibres to swell up which we call hypertrophy. Our body works in a way to accommodate the need of the muscles and hence build muscle fibres. This results in bigger muscles that make you look macho.


Muscles fibres are made up of proteins, actin and myosin. These proteins are naturally built inside our bodies. The amount of these proteins has a direct relation to our diet. Hence diet plays a major role in muscle building. If your diet is deficient in protein then it will result in less muscle mass. If you are lean and have a low body mass, you need to take more proteins in order to cater for the need of muscles. The right amount and right quality of the nutrients play a vital role in building muscles. There are various other factors that have an influence on building muscles.

Testosterone/estrogen levels

The level of sex hormones, testosterone or estrogen, has a direct impact on your muscles. Low levels of these hormones slow down the muscle-building process. You should take a diet that enhances the production of these hormones.

Protein intake

Proteins are a crucial factor for building muscles. On average, proteins should constitute about 10 to 35% of the diet of an adult. If you are aiming to build muscles, your protein intake should be on the higher end. The more protein you take, the more muscles you get.

Vitamins and minerals

Our body requires certain minerals and vitamins to build muscles. These minerals and vitamins are normally present in our diet. But if you are building muscles then you will have to take a good amount of vitamins and minerals through supplements. Always choose good quality supplements from a reputable source.

Carbohydrates and fats

Carbohydrates are the basic source of energy for the body. These are partially converted into glycogen which stores energy in muscles. A good source of carbohydrates like bread and cereals should provide half the calories of your energy intake. Similarly, fats provide energy to muscles during certain extreme exercises. Fats are also important precursors for the production of sex hormones within the body.

Workout plan

With the right diet plan, working out is extremely important. Hitting the right muscles is crucial to building muscles. If you are a beginner in the gym, you should work out 3 days a week. If you are planning on building muscles, you should practice different muscles of the body on different days of the week. Training with the right angles and using the right equipments helps you build muscles faster.

On a concluding note, building muscles is not such a difficult job if you are consistent and maintaining your workout and nutrition properly. Good nutrition is the key to building muscles and a proper workout is the conditioning over that. Take your supplements on time, workout regularly and nobody can stop you from having that perfect alpha man look.