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Maintain a well-balanced and healthy diet. Without a proper diet, your efforts at the gym are useless.
You need to ensure you are eating a sufficient amount of protein. Determine how many grams of protein you should eat a day (based on weight and physical activity). Great sources of protein include:
nuts and nut butters, beans and other legumes, soy milk, cheese, egg whites, lean meats, poultry, and fish, tofu, sprouts are a great source of proteins for vegans.
Ensure that your diet consists of mostly raw, minimally-processed foods. Eat plenty of vegetables, fruits, lean proteins, and whole grains. Opt for nutritionally dense foods that are low in fat and high in fiber.
Stay away from soda and sugar. Avoid alcohol.
Avoid tea and coffee as much as possible as both tend to dehydrate muscles leading to low muscle volume.
Stick with it! The only way to get stronger is to hit the weights frequently. Also, try to do activities during the day that involve working your muscles.
Get plenty of sleep. Your body requires lots of rest, so make sure to sleep at least 7 hours a day.
If you go to the gym, make sure to do only what YOU can. Don't try to compete with other people who are lifting heavier weights. Everyone is different, and you will see progress if you are consistent with your diet and exercise routine.
Do not use steroids to build muscles; steroids will hurt your body.
Supplements will be useful only when your exercise intensity and diet is good.
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