If you're looking to reduce your body fat percentage and increase your muscle mass, strength training and proper nutrition are essential components. By following a muscle-building diet and engaging in regular strength training, you can achieve your fitness goals in a safe and sustainable way.
When it comes to gaining muscle mass, it's important to remember that slow and steady wins the race. Aim to gain approximately 0.5-1 pound per week, which is considered a safe and sustainable rate of weight gain for most people.
Strength training involves working out with weights, resistance bands, or bodyweight exercises to build muscle mass and strength. It's important to start with a weight that is challenging but still allows you to perform exercises with proper form. Over time, you can gradually increase your weight as your strength improves.
In addition to strength training, proper nutrition is vital to building muscle mass. It doesn't necessarily mean you have to eat much more than required. If you have indicated the correct current and target weight, then the amount of calories, as well as protein, fats, and carbs calculated in the app, is the right for you to achieve your fitness goal. So, basically, just following the plan is enough.
We can also offer to add protein shakes to the plan. If they are not shown as a first meal, you can use the Swap function (for the snack meals) and choose a protein shake/bar from the proposed list of replacements.
In addition, protein powder is included in some dishes as one of the ingredients (mainly breakfasts and snacks: you can find a lot of protein cereals and protein pancakes in the list of dishes, which you can also see using the Swap function).
It's also important to stay hydrated and to consume healthy fats, which can help with muscle recovery and overall health.
When building muscle mass, giving your body time to rest and recover is important. This means taking rest days between strength training sessions and sleeping well each night. Overtraining can lead to injury and can slow down your progress.