Incorporate compound exercises such as squats, deadlifts, bench press, and overhead press into your workout routine. These exercises engage multiple muscle groups and promote overall muscle development
Gradually increase the resistance or weight you lift over time. Progressive overload challenges your muscles, promoting growth and strength. This can be achieved by adding more weight, increasing repetitions, or adjusting the intensity of your workouts
Consume an adequate amount of protein to support muscle repair and growth. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and lentils
Ensure a well-rounded diet that includes carbohydrates and healthy fats. Carbohydrates provide energy for workouts, and healthy fats support overall health. A balanced diet supports muscle recovery and growth
Muscles need time to repair and grow stronger. Ensure you get enough sleep, as this is when the majority of muscle repair and growth occurs
Lentils are a versatile legume that is not only a good source of plant-based protein and fiber but also contains zinc. They can be used in soups, stews, salads, and various other dishes
Nuts, such as cashews, are not only a good source of healthy fats but also contain zinc. Snacking on a handful of cashews can contribute to your daily zinc intake.