Want to lose more than 5% of your body weight? Research suggests increasing your weekly workouts to more than 300 minutes of moderate-intensity exercises. ⁴

Smart Tip: Including aerobic and resistance exercise in a weight-loss program aids in maintaining a healthy bone and muscle structure. ⁵

In general, repetitions and weights are the most crucial elements for muscle exercises:

1) To build strength, you need heavy weights, which you can only lift for 1-5 repetitions

2) To increase muscle mass, you need heavy weights, which you can lift for 6-12 repetitions

3) For muscular endurance, you need less heavy weights, which you can lift for 12-20 repetitions

Overall, both isolated and combined muscle workouts are beneficial for muscular development: combined exercises can activate many muscles at once, whereas isolated workouts can focus on specific muscles and may be easier for those newbie gains. ⁶

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Did you know that there’s still a lot more you can do to stimulate muscle growth?

To promote the growth of new muscles, a suitable quantity of calories and nutrients, particularly protein are required. Recent research suggests you should eat around 1.6 – 2.2 grams of protein per kg per day to gain muscle mass. Furthermore, it is recommended to add some proteins to your dinner 1–3 h prior to sleep, in order to maintain muscle mass during the overnight fasting period. ⁷

Eat 300–500 calories per day above your baseline to stimulate muscle growth without gaining fat.