To make your muscles stronger, you should do weightlifting. If you want to be efficient, then I'd suggest doing mostly compound exercises (exercises that work several different muscles). Some good ones are squat, bench press, bent over row, overhead press, deadlift, and pullup. Deadlift is probably the one that builds the most muscle, but I'd suggest doing at least a few different exercises.
The best diet for building muscle is similar to the best diet for losing fat (the main difference being how much you eat). If you're trying to build muscle and lose fat at the same time, aim for either a small calorie deficit or maintenance. If you're just trying to build muscle but not lose fat, aim for a calorie surplus. If you're just trying to lose fat, aim for a larger calorie deficit (which would make it more difficult to build muscle).
I posted some diet tips in another thread so I'll just copy/paste them here:
Avoid sweets (or anything with added sugar), refined carbs, deep fried foods, and highly processed foods.
The majority of your diet should be vegetables, protein (e.g. eggs, fish, lean meats), and (if you're not on a low-carb diet) whole grains (e.g. brown rice, quinoa).
Some other healthy foods that you can eat are fruit, nuts, beans, and greek yogurt.
Since you want to get stronger, getting enough protein is especially important. I'd suggest aiming for around 0.6-1.2g protein per lb of body weight. In my experience I've found that having a protein shake right after weightlifting helps. Getting enough fat is also important (good sources of fat are nuts, avocado, olive oil, and some types of fish).
Last edited by mjf; 05-31-2017 at 05:47 PM.
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