Of course.
Everyone dreams of building muscle to look good. While some people consume supplements to build muscle, you don't need it. If you are wondering how you can build muscle without supplements, here are the steps you must take:
**Step 1: Lift Weights
Lifting weights is one of the best ways to build muscle. Weight increases muscle action and as a result you easily develop large muscles. The good side is that you don't need to lift heavy loads for you to build muscle; You only need to lift a medium load.
For maximum muscle growth, you must lift weights three times a week. When exercising, you must ensure that you target one area of the body in each session. For example, you have to do chest and shoulder exercises in one session, foot exercises in the second session, and back and biceps exercises in the third session.
**Step 2: Eat Lots Of Protein
Protein plays a major role in building muscle; Therefore, you must take sufficient amounts. To be on the safe side you must take at least 200 g of protein every day. Experts recommend that 15% of your body's total calories must come from animal protein and sources such as meat.
While plant products have protein, they often lack essential amino acids that help in muscle growth. One of the best vegetable proteins that you must consume is soybeans.
**Step 3: Eat Lots Of Fat And Carbohydrates**
Fats and carbohydrates are the main energy source in the body; Therefore, you must consume enough to have enough energy in the body.
By consuming enough of these nutrients, you ensure that the body has sufficient energy sources; Therefore, your body does not use protein deposits to produce energy. This is to prevent muscle degeneration.
To be on the safe side, you must ensure that 30% of your calories come from fat and 50% of them come from carbohydrates.
**Step 4: Rest Your Body**
Even though you might be interested in continuing to exercise in order to build muscle quickly, you should avoid exercising without resting. Rest helps the body get new muscle adaptations through general adaptation syndrome. When you rest, you have to make sure you get plenty of sleep.
These are the steps you must follow to build muscle without taking supplements. When lifting weights you must be careful not to hurt yourself. Very important, you must ensure that you master the right weight lifting technique before you move to a heavier load.
Thanks @mukhtaruddin01
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