I'm 21 years old. I do exercise 3 to 4 times a week since 2 years. But couldn't get a muscular body perhaps my body is so soft. My friends use to tease me by pinching my skin. It really feels so bad. please suggest me to get a normal muscular body.

Ms. Puneeta ChauhanDietitian/Nutritionistyrs exp

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Eat a Balanced Diet A nutritious, well-balanced diet is important for your muscular system health. Carbohydrates from fruit, vegetables and whole-grain foods provide energy to fuel your muscles. Dietary protein supplies the building blocks to maintain your muscle mass and serves as a backup fuel for energy production. Healthful protein sources include low-fat milk and dairy products, lean meats and poultry, eggs, fish, seafood, soy, nuts and dry beans. Eating a variety of fruits and vegetables furnishes the vitamins and minerals necessary for healthy muscle maintenance and function. Stay Hydrated Drinking plenty of water, especially before and during strenuous physical activity, keeps your muscles functioning normally and helps prevent cramps. It is easy to become dehydrated when you exercise or play sports because you lose large amounts of fluid by perspiring. Dehydration can sap your muscle strength and endurance, wreaking havoc on your athletic performance. Warm Up and Stretch Performing warm-up exercises before strenuous physical activity can reduce the likelihood of muscle injury. Warm-up exercises ease your muscles into a physically active state by increasing blood flow and body temperature, potentially making your muscles and tendons more supple. Walking, low-intensity jogging and nonstrenous calisthenics are some of the many ways you can warm up. It is also important to stretch your muscles gently before strenuous exercise to reduce the possibility of muscle and tendon strains and improve your flexibility. Give yourself five to 10 minutes to warm up and stretch before a workout, game or activi.  

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