5 Practical Tips for Sustainably Gaining Muscle


build muscle sustainably

Did you know that in 2019 alone, about 25% of Americans go to the gym? When it comes to bodybuilding, there are a lot of things that go into the process. You have to worry about your diet, your exercise routine, and even your sleeping habits.

It can be a lot to manage, but it’s important to do everything right if you want to see results.

In this blog post, we’ll discuss five tips for building muscle sustainably. These tips will help you stay on track and make progress in the gym!

1. Be consistent with your training

The first tip for building muscle sustainably is to be consistent with your training. This means that you need to go to the gym regularly and stick to your exercise routine.

If you only exercise once or twice a week, you won’t see the results you want. If you want to see any gains, you need to lift weights consistently.

If you are not committed to your training program, this will show in your results or lack of muscle growth.

It doesn’t happen overnight, which is where many amateur bodybuilders and athletes get frustrated when they don’t see results right away.

You’ll get there, but it takes dedication and a strong sense of work ethic.

2. Eat a diet rich in protein and nutrients

Second, you need to make sure that you are eating a diet rich in protein and nutrients. This is important because your body needs these nutrients to build muscle.

If you don’t get enough protein, your body will start breaking down muscle tissue for energy. That’s why it’s so important to make sure you’re getting enough protein every day.

A good rule of thumb is to consume 0.73 grams of protein per pound of body weight. So if you weigh 180 pounds, you should be eating about 131 grams of protein per day.

A mistake a lot of people make is that they want to build muscle just by exercising. This is only half the battle.

Crucially, your diet also reflects good eating habits and is not based on highly processed or high-fat foods.

If you don’t eat a well-balanced meal with lots of protein, carbohydrates, and fresh fruits and vegetables, then this isn’t giving your body the proper fuel to repair and build muscle.

3. Get enough sleep

Another important factor in building muscle sustainably is getting enough sleep each night. When you sleep, your body releases hormones that help repair muscle tissue.

If you don’t get enough sleep, your body doesn’t have enough time to properly repair your muscles. This can lead to stalled progress and diminished returns.


Most experts recommend that you sleep at least eight hours a night, but the more the better.

If you’re finding it difficult to get 8 hours of sleep each night, there are things you can do to help improve your sleep habits. First, try to avoid caffeine after lunch.

Caffeine can stay in your system for up to six hours, and it can make it difficult to fall asleep at night. Create a bedtime routine and stick to it as much as possible.

That means turning off all electronic devices 30 minutes before you go to bed, read or do something calming before bed.

This will help your body prepare for sleep and make it easier to fall asleep when you’re ready to go to bed.

4. Manage your stress levels

Managing your own stress levels is important. When you’re stressed out, your body releases a hormone called cortisol. Cortisol causes muscle breakdown and can also make fat loss difficult.

If you want to build muscle sustainably, you need to find ways to manage your stress levels. This might mean practicing yoga or meditation, taking a walk in nature, or even just taking some time each day to relax and unwind.

There are many different ways to manage stress, so find what works for you and stick to it. It’s important to find a way to manage your stress levels because if you don’t, it can affect your ability to grow muscle and lose fat.

5. Set realistic goals

Finally, one of the most important tips for building muscle sustainably is setting realistic fitness goals.

There’s no point competing in Iron Man or weightlifting when you’re at the beginning of your journey, set yourself short-term goals you can build on and see progress along the way.

If you set your expectations too high in the first place, the last thing you want to do is get frustrated.

Remember the tortoise and the hare? Building muscle is all about taking time and putting your heart and soul into the process.

But if you stick with it, you will be able to achieve the results you are looking for. Just make sure to set realistic goals that align with a healthy diet, adequate sleep, and a good attitude toward the end goal.

If you want to read Female Bodybuilding for Beginners, click the link to learn more.

Muscle Gain Tips: The Essentials

Now that you know some muscle building techniques, put them into practice and see how they work for you. Remember, everyone is different, so what works for one person may not work for another.

It’s also helpful to find yourself a training partner who can motivate you and hold you accountable for your workouts. This is perfect when you wake up and don’t feel like going to the gym, they motivate you to go anyway!

If you stick to your training program and stay consistent, you’ll be making strides toward the strong, healthy body you’ve always wanted.

If you enjoyed this article on building muscle and want to read more articles like this, check out our other blog posts!


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