How do I build muscle?

Building muscle isn't about magic exercises or expensive supplements. It's about doing the right things, over and over again. Here are the three pillars you need to focus on if you want to really build strength and muscle mass.

1. Training

To build muscle, you need to strength train and challenge the muscles you want to build. You have to challenge your body for it to develop. This is called progressive overload – that is, you gradually increase the load on the muscles over time. You can do this by:

• Increase the weights you lift

• Do more repetitions or sets

• Reduce rest between sets
  

The body is smart – it adapts. And to keep growing, you have to constantly give it a new reason to get stronger. Keep track of what you do each week. Write down weights, reps and sets. Then you can see in black and white when you are getting stronger and when it is time to increase.

2. Diet

Muscles are not only built in the gym, they need energy. It's not about eating perfectly – but you have to eat enough, and smartly. Both quantity and quality matter. We should focus on nutritious food to get all the vitamins and minerals we need, this benefits your muscle building and your overall health. To put on muscle mass you need to focus on two different things:

• Calorie surplus: You need to eat more than you burn. This gives your body energy to build new ones. There are calculators online that can help you figure out how much. Search for "calculate TDEE".

• Enough protein: Protein is the building block for muscles. Which makes it extra important to get enough if your goal is to build bigger muscles. Aim for about 1.6–2 grams of protein per kilogram of body weight per day.

Examples of good protein sources:

• Chicken, fish, meat

• Eggs and dairy products

• Lentils, beans, tofu

• Protein powder (as a supplement)

3. Consistency

Perhaps the most important point of all: you have to be consistent. Results won't come in a week or even two – but they will come if you stick with it. Muscle growth takes time, but every workout and every meal you make is a step closer to your goal. Working out regularly means working out every week, no matter how unmotivated you feel. Now it's just about sticking to a routine and not working out when you feel like it. Be patient and trust the process. It's not about being perfect every day, but being good enough, often enough.