Build muscle

When it comes to working out and losing weight, you want to ensure that you replace the fat with muscle instead of losing body mass solely. You want to increase your strength and show some definition between each abdominal muscle, right? However, no one said working out and developing your muscles would be easy, but it can be fun regardless. Which is why you ideally want to build muscle mass once and find methods of maintaining it instead of having to start from scratch after a few days off.

Here’s how:

1. Adjust and improve your diet

The worst thing you can do for your body is to work out on an empty stomach. Not only will you not lose weight, you’ll end up burning the little bit of muscle mass that you do have instead. Eat more than you normally would when working out. It’s the easiest way to build muscle. In other words, if your normal intake is 2000 calories per day, add an extra 500 calories. Alternatively, eat five times per day instead of three; choosing the right food groups, though.

Related: Post-Workout Smoothies: 5 Healthy Recipes

2. Include protein

If you want to build muscle, you have to include protein in your diet. If your body weight is 70 kg’s, you need to consume 70 grams of protein on a daily basis; especially if you’re a male. Remember, your body needs to recover from the workout you’re putting it through without harming it. So be sure to get your daily dose of protein in!


3. Implement a boxing workout

Boxing is one the best cardio and muscle building workouts you can participate in. Whether you choose to do it in a group setting or one on one with your trainer, you’ll definitely be working off extra weight and building muscle mass simultaneously. Yes, it’s tough. You may even want to quit. But you’ll be glad you stuck with it once you see the results. Be sure to keep at it on a weekly basis once you’ve reached your goal in order to maintain and improve the results.


4. Change your routine

Very few of us enjoy change. However, if you plan on continuously growing your muscles and maintaining them, you’re going to have to get used to changing it up every once in a while. Your body is quite clever. Give it the same something for too long and it’ll find a way to adapt. Hence, the reason why the workout you’ve been doing for a couple months in a row simply isn’t giving you the same results as in the beginning. Be sure to find a dedicated workout trainer who knows when to switch things up.


5. Train 2-3 times per week

Whether you work out too little or too much, you’re harming your goal of building muscle mass. The key is finding what works best for you. As a rule of thumb, beginners need to train 2-3 times per week in order to get into the swing of things; working on each muscle group. Some believe in training each muscles group once or twice a week, however, it depends on your trainer and how long you’ve been working out. S/he will know best.

Related: 3 Healthy Diet Strategies For Success

Why not join a reputable boxing gym in Pretoria to keep you lean and active whilst losing weight?



Zenka Hattingh

Content Developer & Marketing Manager