How to Become Stronger

Becoming stronger requires commitment.

Training to become stronger also helps you become healthier as well, as building muscle for strength requires a healthy diet and exercise. Becoming stronger also gives you more confidence, as you'll look and feel better. Building muscle and strength doesn't just mean going to the gym and lifting weights, however. You must adopt a healthy lifestyle and commit yourself to the multitude of strength regimens required to build strength.

Instructions

1. Eat foods that help build and maintain muscle. Lean meat, eggs, fruits and vegetables all promote muscle growth. Meats and eggs are packed with protein, which aids your muscles in recovery after strenuous exercise, according to the physician and radio talk show host Dr. Gabe Mirkin. Vegetables and fruit are loaded with nutrients that help reduce the chance of disease and maintain a healthy weight, according to the Centers for Disease Control and Prevention.

2. Consume more calories. Calories provide you with energy, and you burn through more calories when consistently working out. It's important to feed your muscles with the necessary amount of energy to continue muscle growth and repair.

3. Train with heavy weights. You'll know if you're lifting the right amount if you can't exceed four to eight reps per exercise. According to the body building journal Iron Magazine, using heavy weights and low reps puts your muscles under more stress, stimulating muscle fibers, which cause rapid muscle growth.

4. Rest your muscles. You gain strength when your muscles repair themselves from a strenuous workout.

5. Eat a post-workout meal. Your body is starved for nutrients at the end of your workout, because you've depleted your body of its carbohydrates, protein and other nutrients. Immediately put these nutrients back into your body: eat foods rich in protein, such as a protein shake or eggs, and ones containing carbohydrates, such as a baked potato.

6. Drink more water. Water promotes protein synthesis, which enables your body to better make use of the protein you consume. Water is also necessary to stay hydrated and is healthier than sugary drinks.

Tips & Warnings

• It's important to consume "smart" calories when taking in more calories. Eat lean meats and foods packed with protein, as these types of foods aren't packed with unnecessary fats, salts and sugars.

• Training more than an hour in the gym depletes your natural testosterone levels. Complete your exercises in less than an hour with short but intense reps.

References

• Body Building: 10 Tips for Building Muscle
• Dr Mirkin: How Protein Builds Muscles
• Centers for Diease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
• Dr Dave and Dee: Muscle Building Tips

Resources

• Build Size: How To Gain Weight Fast & Build Muscle Naturally