As a coach, I frequently get asked this question; “HOW DO I BUILD MUSCLE?”. My short answer is “PATIENCE and SACRIFICE”.


In order to build muscle, you have to commit to lifting weights at least three times a week and ensuring proper intake of protein which contains the building blocks of quality muscles. It takes weeks, and even sometimes months to notice your muscles toning up and more time to see defined and contoured muscles. It is important to pay attention to what you are eating. Most especially your protein intake. There are specifications on which type of protein to consume, how much and how frequently each individual may need them. It is important to take time to consult your doctor and personal trainer, and do your own research from credible sources before undertaking this project.


If you ask most people, they will tell you they want to tone up their muscles. The problem is that, most are not willing to make the sacrifice necessary to get to the results they want.

When you workout, your mucle fibers tear down and then rebuild. That is how they grow bigger. In order for them to rebuild, they need amino acids from protein.


Some of these amino acids can come from plant or animal sources and sometimes man made natural and safe sources. It is important for you to do your research before you start consuming large amounts of protein that you may not need.


Five great sources of protein that i highly recommend are:

  1. Creatine Monohydrate
  2. Salmon
  3. Herring
  4. Chick Peas
  5. Lean beef

Please consult your doctor or health professional before consuming any of these for muscle building. My hope for you is that you reach your goals in the safest possible way.

I am Coachkay



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s