5 Ways to Gain Muscle and Feel Stronger

fit woman exercising

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The best way to get a leaner, tighter body is to gain muscle and lose fat. But don't worry, this doesn't mean that your body will necessarily get bulky.

Women generally don't bulk up when they lift weights. And guys, you'll only get bulky if your weight training program is designed for bodybuilding. The goal of this program is to get a tighter body that is more sculpted.

Do HIIT Workouts to Burn More Fat

High-intensity interval training is a great way to burn body fat in a short period of time. Is it easy? No. But is it effective? Yes.

If you are healthy enough for vigorous physical activity, set up a high-intensity workout and add it to your schedule this week. As your level of fitness improves, try to add another session (2 total) to your weekly routine.

Add Strength Training to Your Schedule

No, you don't need to become a bodybuilder to build strength. But when you created your balanced workout program last week, you should have incorporated at least 2 to 3 days of strength training activities to build lean, tight muscle.

If you haven't done that yet, now is the time to make it a priority. Do a popular online workout or use a simple home strength training workout that uses body weight to get results.

Learn to Make a Healthy Smoothie

After you complete your workout, be sure that you refuel effectively. A smoothie is a great way to do that, as long as you keep the calorie count in check. You can make a super-healthy smoothie with the equipment you have in your kitchen.

Eat the Right Amount of Protein

You need protein to build strong muscles and help you recover from your workouts. But if you eat too much, you'll gain weight.

Make sure you eat the right amount of protein each day. Then learn to include protein at every meal so that you stay full and satisfied throughout the day. Remember to do your weekly meal planning, so that you always have protein-rich snacks available too.

Eat More Fish

Why fish? Because several types of fish contain healthy doses of omega-3 fatty acids that contribute to good heart health. In addition, you can cut calories if you eat fish once or twice a week instead of higher fat sources of protein, like beef.

Grill a tuna filet, broil a salmon steak or add fish to your salad to incorporate more fish into your diet. Don't forget to keep tracking your food intake and activity level.

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