My friend is been trying to get me to go to the gym with him. He’s trying to lose weight, but he has experience in the gym. I have never been to a gym before and according to him I can probably easily gain muscle as I’m pretty thin and light weight. So what is the easiest way to gain muscle? Do I just need to eat a lot of protein and consistently lift on a set schedule? Do I need something else? I apologize if this comes up as dumb, but I don’t know what I’m doing in the gym.
What’s the easiest and healthy way to gain muscle?
r/AskMen
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Exercise, protein, sleep.
You guessed it bro, that’s all you need to do aside from enjoying it enough to be able to go regularly.
Lifting heavy and eating right
The best way is going to be a combo of diet and exercise. If you want to lose fat, restrict your calories to sub 2,000
If you want to gain muscle. You are going to aim to eating around 3,000 calories a day and hitting your body weight in grams of protein a day. If you weigh 150lbs, you need to eat AT LEAST 150g of protein a day.
Well its not going to be easy. You have to train till failure. Eat enough, sleep plenty and water. But also getting in shape isnt a temporary task. You are going to have to keep going to keep it
If you want easy, don’t focus on min/maxing your gains and your health. Just stick to basic discipline. Workout consistently. If you don’t get as good of a workout as you wanted to, don’t sweat it. Try something harder next time. Practice saying no to unhealthy foods. You’ll slip up from time to time, and that’s ok.
Everything will get better if you keep at it. It takes a daunting amount of time to look even remotely like you’d envision yourself under a good workout routine, but life is life and time flies. You’ll make some awesome progress before you know it.
Lift with effort, eat plenty and more protein than usually, sleep/rest. Do that consistently for years and that’s it.
Consistently working out is the best way to do it. I wouldn’t worry too much about your diet at first, just be consistent and make sure you get sleep and go from there
0.8 grams of protein per pound of desired body weight
8 hours of sleep
Gallon of water a day
Stress management
Progressive exercises and cardio
Do nothing but workout and eat protein… your life needs to be about that
Workout while watching tv, don’t count just do it until it hurts. I started with 5kg dumbbells, did arms, back, legs, and throw in some push ups, just did it till I was tired and then swapped exercise. Did like 3 episodes of a tv show and stop for the day. Next day add more weight or do more intense
grab a protein supplement and some creatine, train short and hard, rest
its not easy at all, if you aren’t completely committed to it then it wont happen
Train until you can’t lift anymore (train til failure)
Get enough rest, ideally 48hours between the same muscles
Eat enough protein. There’s calculators that’s based on your weight that can help you.
That’s it. It’s easy. As people say, the hard part is doing it every day, or every 3rd day if that’s your jam.
Eat, lift moderate to heavy, sleep.
Any untrained person gains muscle “easier”. Figure out your macros. Consistency and discipline is key.
There is no such thing as muscles that are gained easily.
Having two genetically blessed parents
Protein+ weight training=gains
Lift up heavy thing.
Put it back down.
Rinse, repeat.
Some of it is genetic, some is set to rep ratio, and some is diet