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Include avocado, whole milk, pumpkin seeds, chicken breast, cottage cheese, and quinoa in your diet to boost muscle growth and strength.

Using my household stairs as a stepper, adding 5 lb dumb bells to the mix, plus Laura London stand-up abs on YouTube. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting.Everyone’s lifestyle and schedule are different, but you will have better workout sessions and optimal recovery if you can get a solid seven to nine hours of sleep. According to the ACE, you should sets in the 8- to 12-rep range to encourage hypertrophy (muscle growth).

Avoid excess calories and poor food choices by staying away from processed carbs like chips and pasta. You're not likely to see results in just a week, because when you start working out, it takes about 4 weeks of preconditioning before your body even starts to develop lean muscle. The body both loses fat and builds muscle the best when it is constantly provided with the nutrients it needs.Yes, probably, if you just munch on a lot of potato wafers and eat three meals of fast food and sit all day long! Multi-vitamins can add an extra dose of energy to help you exercise while protein bars can aid in muscle growth.