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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

10 Foods That Grow Muscle Fast

Here's exactly what to eat to grow muscle fast.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Strong woman with broccoli in the kitchen
Shutterstock/Terelyuk
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Muscles are not just for show. They are vital for survival when it comes to pumping blood or breathing. They’re essential for everyday activities like carrying groceries or picking up children. They also benefit us in the long-term by maintaining a healthy weight, keeping our joints healthy, reducing risk of certain diseases, and preventing falls or other injuries. I have multiple certifications in fitness and nutrition as well as 15 years experience in corporate jobs before being a full-time coach. This means I understand how difficult it is to build muscle on a busy schedule. In addition to coaching over 100 clients per year, I added 15 pounds of lean muscle during my last few years working full-time in marketing. I did this while also being a dad of two young kids. I am proof that anyone can do it if they optimize their diet appropriately. Here's exactly what to eat to grow muscle fast.


1. Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The first food I recommend for growing muscles fast is grass-fed beef. Almost everyone knows protein is important for muscle building. What most people don’t know is “protein” is a term for multiple amino acids. Not all protein is complete (meaning not all proteins contain all nine amino acids that we get from food). And then not all complete proteins are equal, because each food we eat is handled differently by the body. Our bodies absorb more protein from grass-fed beef than other plant-based proteins, for instance. It’s also incredibly nutrient-dense. Grass-fed beef is a great source of iron, B12, zinc, and more. It’s also important to note that not all beef is created equal. Grass-fed beef is usually lower in calories and can have higher omega-3.

💪🔥Body Booster: When in doubt, avoid processed red meat. Don’t be afraid to spend more money to get high-quality beef. My favorite burger is from my local burger place Super Duper Burger. They use only high-quality grass-fed beef and as they say, a burger shouldn’t cost $3.

Related: I Sculpted My Arms With These 4 Simple Tricks

2. Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

The second food for growing muscles fast are eggs. Eggs are loaded with vitamins, minerals, and of course, high-quality protein. Another reason eggs are a top choice for building muscle are how cheap they are and easy they are to cook. A dozen eggs can usually be found for $3-$8, depending on where you live and what type you buy. That means you can have 4 eggs, and eat about 25g of protein, for the cost of $1-$3. Eggs can also be cooked in seconds, hard-boiled for meal prep, or used in meals such as salads, noodle dishes, or even on top of burgers.

💪🔥Body Booster: If you’re a busy parent like me, you know that you don’t always have time to cook a healthy meal. Eggs end up being my go-to breakfast several mornings a week. And sometimes at night if I don’t have time to cook - breakfast for dinner is better than eating a box of pasta! One of the questions I hear often is “is 3 or 4 eggs too many”? My response to that is - 4 eggs is definitely way healthier for you than a bagel or muffin!

3. Whey Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Whole foods are always going to be better than supplements, but supplements are better than skipping it altogether. For many people it is very hard to hit a daily protein goal without a supplement. Whey is the best absorbing protein powder and it can go into all kinds of foods including oatmeal, smoothies, and yogurt.

4. Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

It’s high in protein but also high in calcium which is good for strong bones. Greek yogurt also contains probiotics which can help with gut health. And of course it is also easily accessible. Greek Yogurt requires no cooking or meal prep so it’s a great go-to breakfast at home or on the road since it’s sold in most airports and convenience stores.

💪🔥Body Booster: Avoid traditional yogurt, especially because it’s often flavored with added sugar. Try adding fresh fruit, granola, or honey to your Greek Yogurt to improve the taste.

Related: What Happens to Your Body When You Stop Taking Ozempic

5. Wild-Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

Wild-caught salmon has high levels of omega-3 fatty acids which help reduce inflammation. Inflammation can affect your ability to eat well, move well, and just feel good. Omega-3s are important because they balance out the standard diet which is high in omega-6 foods such as chicken, oils, and nuts. Salmon also reduces overall body pain and speeds recovery from workouts which is important for building and maintaining healthy muscle mass.

💪🔥Body Booster: When it comes to cooking salmon, or any food, I am a believer in the phrase “cook ingredients, not recipes.” If you’re busy like me, Salmon is arguably one of the easiest foods to cook. Pat it dry, pick the seasoning of your choice, and throw it in the oven for about 15 minutes. Pair this with just about any vegetable and starch and you have a balanced, functional meal full of protein and other nutrients.

6. Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

We’ve mostly talked about protein but carbs are an important part of building muscle as well. I know all the keto lovers are going to tell me how much muscle they build without carbs, but the reality is the keto diet only works for a select group of people. Oats are another easy breakfast to cook in the morning or meal prep with overnight oats.

💪🔥Body Booster: If you’re looking to bulk, raw oats are an easy thing to dump into a protein shake to increase total calories and carbs without focusing on processed foods. The reason carbs are often looked at negatively is that so many of us eat carbs from pizza, white bread, or other processed places. Oats can help you recover, are packed with vitamins, minerals, and phytochemicals to keep us healthy and build muscle.

7. Chicken

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The seventh is Chicken which is a common go-to protein source for many people looking to build muscle. One of the things most people don’t realize about chicken is it’s also a good source of creatine, which most of us think of as a supplement but it is also naturally found in foods. It has almost the same amount of creatine as red meat. Chicken is a great protein option for keeping calorie count down while still eating your protein goal.

Related: 5 Secrets to Success Before You Start Your Next Diet

8. Beets

Young,Beets,beetroot,superfoodShutterstock

All vegetables are important for building muscle and maintaining a healthy lifestyle, but beets are one of my favorites for a few reasons. First, they contain nitrates which can help you train harder and see greater strength gains.

💪🔥Body Booster: I am a believer in having a serving of vegetables with every meal. My fridge is always stocked with pickled beets, which you can eat raw, making it one of the few veggies you can eat at any meal without any prep or cook time.

9. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Ninth are lentils, which are great for everyone especially those on a plant-based diet. Lentils are incredibly high in protein. They’re also high in fiber which many people don’t get enough of. Fiber helps with digestion and even lowering cholesterol, which helps when eating a diet full of animal products. Lentils are also a slow-digesting carb meaning they can kick in after a workout to help you recover.

💪🔥Body Booster: When I was younger I used to sprint home from the gym to grab a protein shake or eat a post-workout meal. I do not have time for that anymore so slow-digesting carbs make sure your body is doing what it needs to build muscle even when you’re back at your desk after the gym.

10. Chia Seeds

Healthy,Chia,Seeds,Shutterstock

And tenth are chia seeds. These seeds are incredibly high in protein, they’re fairly cheap, and can be eaten at breakfast lunch and dinner. Chia seeds can be put in anything from smoothies to cereal. Chia seeds can also soak in milk to make a delicious healthy chia pudding dessert for you or the whole family. The Terahumara people, made famous in the book Born to Run, are some of the best natural athletes in the world. They run for dozens of miles every single day, sometimes going over 200 miles at a time. Their favorite drink? Chia Fresca. It is essentially water and honey with chia seeds in it. Maybe it will make you able to run 200 miles as well!

💪🔥Body Booster: I always recommend letting chia seeds soak in liquid for about 5 minutes so they turn into a gel. This makes them easier to digest.

Related: 13 Proven Workouts for Building a Powerful Chest

11. When Building Muscles, Don't Eat Too Little

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

One common mistake when trying to build muscle fast is eating too little. A calorie surplus is a really important part of building muscles, especially fast. Something can’t grow from nothing. So many of us believe that being fit means eating less and that’s often not the case. Most of us need to eat less processed foods but eating too little food will result in no muscle growth. If you don’t want to track your calories or protein intake in a food log, a simple rule to follow is: eat healthy portions of whole foods, along with some variety. A colorful plate is a healthy plate. Another common mistake is trying to limit protein intake per meal. There was a belief for a while that your body can only process so much protein at once. That’s mostly untrue. If you limit your protein intake at each meal, it's more likely that you don’t hit your daily protein goal which means you won’t have enough to build muscle.

12. Add in Training to Build Muscle Fast

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

Resistance training/strength training is the other critical piece of building muscle. A good rule of thumb is 10 sets per week of each muscle group. For example, 3 sets of a bench press, 3 sets of rows, and 3 sets of bicep curls is about enough stimulation to grow your biceps. Going to the gym (or exercising at home) for 2.5-3 hours per week will usually be enough stimulus. Sleep is also vital. Muscles are not grown in the gym. They are repaired and grow stronger at night while you sleep. Do not skip this very important step. If you are consistent with eating enough protein every day, getting 7 hours of sleep on average, and doing resistance training a few times per week, you will build muscle. It’s a fact. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

More For You

Strong woman with broccoli in the kitchen
Shutterstock/Terelyuk
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Muscles are not just for show. They are vital for survival when it comes to pumping blood or breathing. They’re essential for everyday activities like carrying groceries or picking up children. They also benefit us in the long-term by maintaining a healthy weight, keeping our joints healthy, reducing risk of certain diseases, and preventing falls or other injuries. I have multiple certifications in fitness and nutrition as well as 15 years experience in corporate jobs before being a full-time coach. This means I understand how difficult it is to build muscle on a busy schedule. In addition to coaching over 100 clients per year, I added 15 pounds of lean muscle during my last few years working full-time in marketing. I did this while also being a dad of two young kids. I am proof that anyone can do it if they optimize their diet appropriately. Here's exactly what to eat to grow muscle fast.


1. Grass-Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The first food I recommend for growing muscles fast is grass-fed beef. Almost everyone knows protein is important for muscle building. What most people don’t know is “protein” is a term for multiple amino acids. Not all protein is complete (meaning not all proteins contain all nine amino acids that we get from food). And then not all complete proteins are equal, because each food we eat is handled differently by the body. Our bodies absorb more protein from grass-fed beef than other plant-based proteins, for instance. It’s also incredibly nutrient-dense. Grass-fed beef is a great source of iron, B12, zinc, and more. It’s also important to note that not all beef is created equal. Grass-fed beef is usually lower in calories and can have higher omega-3.

💪🔥Body Booster: When in doubt, avoid processed red meat. Don’t be afraid to spend more money to get high-quality beef. My favorite burger is from my local burger place Super Duper Burger. They use only high-quality grass-fed beef and as they say, a burger shouldn’t cost $3.

Related: I Sculpted My Arms With These 4 Simple Tricks

2. Eggs

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

The second food for growing muscles fast are eggs. Eggs are loaded with vitamins, minerals, and of course, high-quality protein. Another reason eggs are a top choice for building muscle are how cheap they are and easy they are to cook. A dozen eggs can usually be found for $3-$8, depending on where you live and what type you buy. That means you can have 4 eggs, and eat about 25g of protein, for the cost of $1-$3. Eggs can also be cooked in seconds, hard-boiled for meal prep, or used in meals such as salads, noodle dishes, or even on top of burgers.

💪🔥Body Booster: If you’re a busy parent like me, you know that you don’t always have time to cook a healthy meal. Eggs end up being my go-to breakfast several mornings a week. And sometimes at night if I don’t have time to cook - breakfast for dinner is better than eating a box of pasta! One of the questions I hear often is “is 3 or 4 eggs too many”? My response to that is - 4 eggs is definitely way healthier for you than a bagel or muffin!

3. Whey Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Whole foods are always going to be better than supplements, but supplements are better than skipping it altogether. For many people it is very hard to hit a daily protein goal without a supplement. Whey is the best absorbing protein powder and it can go into all kinds of foods including oatmeal, smoothies, and yogurt.

4. Greek Yogurt

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

It’s high in protein but also high in calcium which is good for strong bones. Greek yogurt also contains probiotics which can help with gut health. And of course it is also easily accessible. Greek Yogurt requires no cooking or meal prep so it’s a great go-to breakfast at home or on the road since it’s sold in most airports and convenience stores.

💪🔥Body Booster: Avoid traditional yogurt, especially because it’s often flavored with added sugar. Try adding fresh fruit, granola, or honey to your Greek Yogurt to improve the taste.

Related: What Happens to Your Body When You Stop Taking Ozempic

5. Wild-Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

Wild-caught salmon has high levels of omega-3 fatty acids which help reduce inflammation. Inflammation can affect your ability to eat well, move well, and just feel good. Omega-3s are important because they balance out the standard diet which is high in omega-6 foods such as chicken, oils, and nuts. Salmon also reduces overall body pain and speeds recovery from workouts which is important for building and maintaining healthy muscle mass.

💪🔥Body Booster: When it comes to cooking salmon, or any food, I am a believer in the phrase “cook ingredients, not recipes.” If you’re busy like me, Salmon is arguably one of the easiest foods to cook. Pat it dry, pick the seasoning of your choice, and throw it in the oven for about 15 minutes. Pair this with just about any vegetable and starch and you have a balanced, functional meal full of protein and other nutrients.

6. Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

We’ve mostly talked about protein but carbs are an important part of building muscle as well. I know all the keto lovers are going to tell me how much muscle they build without carbs, but the reality is the keto diet only works for a select group of people. Oats are another easy breakfast to cook in the morning or meal prep with overnight oats.

💪🔥Body Booster: If you’re looking to bulk, raw oats are an easy thing to dump into a protein shake to increase total calories and carbs without focusing on processed foods. The reason carbs are often looked at negatively is that so many of us eat carbs from pizza, white bread, or other processed places. Oats can help you recover, are packed with vitamins, minerals, and phytochemicals to keep us healthy and build muscle.

7. Chicken

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

The seventh is Chicken which is a common go-to protein source for many people looking to build muscle. One of the things most people don’t realize about chicken is it’s also a good source of creatine, which most of us think of as a supplement but it is also naturally found in foods. It has almost the same amount of creatine as red meat. Chicken is a great protein option for keeping calorie count down while still eating your protein goal.

Related: 5 Secrets to Success Before You Start Your Next Diet

8. Beets

Young,Beets,beetroot,superfoodShutterstock

All vegetables are important for building muscle and maintaining a healthy lifestyle, but beets are one of my favorites for a few reasons. First, they contain nitrates which can help you train harder and see greater strength gains.

💪🔥Body Booster: I am a believer in having a serving of vegetables with every meal. My fridge is always stocked with pickled beets, which you can eat raw, making it one of the few veggies you can eat at any meal without any prep or cook time.

9. Lentils

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,LentilsShutterstock

Ninth are lentils, which are great for everyone especially those on a plant-based diet. Lentils are incredibly high in protein. They’re also high in fiber which many people don’t get enough of. Fiber helps with digestion and even lowering cholesterol, which helps when eating a diet full of animal products. Lentils are also a slow-digesting carb meaning they can kick in after a workout to help you recover.

💪🔥Body Booster: When I was younger I used to sprint home from the gym to grab a protein shake or eat a post-workout meal. I do not have time for that anymore so slow-digesting carbs make sure your body is doing what it needs to build muscle even when you’re back at your desk after the gym.

10. Chia Seeds

Healthy,Chia,Seeds,Shutterstock

And tenth are chia seeds. These seeds are incredibly high in protein, they’re fairly cheap, and can be eaten at breakfast lunch and dinner. Chia seeds can be put in anything from smoothies to cereal. Chia seeds can also soak in milk to make a delicious healthy chia pudding dessert for you or the whole family. The Terahumara people, made famous in the book Born to Run, are some of the best natural athletes in the world. They run for dozens of miles every single day, sometimes going over 200 miles at a time. Their favorite drink? Chia Fresca. It is essentially water and honey with chia seeds in it. Maybe it will make you able to run 200 miles as well!

💪🔥Body Booster: I always recommend letting chia seeds soak in liquid for about 5 minutes so they turn into a gel. This makes them easier to digest.

Related: 13 Proven Workouts for Building a Powerful Chest

11. When Building Muscles, Don't Eat Too Little

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

One common mistake when trying to build muscle fast is eating too little. A calorie surplus is a really important part of building muscles, especially fast. Something can’t grow from nothing. So many of us believe that being fit means eating less and that’s often not the case. Most of us need to eat less processed foods but eating too little food will result in no muscle growth. If you don’t want to track your calories or protein intake in a food log, a simple rule to follow is: eat healthy portions of whole foods, along with some variety. A colorful plate is a healthy plate. Another common mistake is trying to limit protein intake per meal. There was a belief for a while that your body can only process so much protein at once. That’s mostly untrue. If you limit your protein intake at each meal, it's more likely that you don’t hit your daily protein goal which means you won’t have enough to build muscle.

12. Add in Training to Build Muscle Fast

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

Resistance training/strength training is the other critical piece of building muscle. A good rule of thumb is 10 sets per week of each muscle group. For example, 3 sets of a bench press, 3 sets of rows, and 3 sets of bicep curls is about enough stimulation to grow your biceps. Going to the gym (or exercising at home) for 2.5-3 hours per week will usually be enough stimulus. Sleep is also vital. Muscles are not grown in the gym. They are repaired and grow stronger at night while you sleep. Do not skip this very important step. If you are consistent with eating enough protein every day, getting 7 hours of sleep on average, and doing resistance training a few times per week, you will build muscle. It’s a fact. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stuck in your muscle-building journey? You're not alone. Many busy professionals struggle to find effective ways to pack on muscle while juggling demanding careers. That's where Zach Rana, a fitness coach with a background in biochemistry, comes in. Having transitioned from long workdays to a career in health and fitness, Zach understands the challenges faced by time-strapped individuals. In this article, he shares his top five tips to help you build muscle quickly and efficiently, complemented by insights from other fitness experts.


Fuel Your Muscles with Protein

Zach emphasizes the importance of protein consumption for muscle growth. "Eat 0.8 to one gram of protein per pound of body weight," he advises in his post. For instance, if you weigh 180 pounds, aim for 180 grams of protein daily. While this may seem daunting at first, Zach assures that with practice and the right systems in place, it becomes second nature.

"At this point, I don't even really think about my protein intake because I have so many protein snacks around," he explains. "Every single one of my meals has 30 to 50 grams of protein, and so I hit my goal pretty easily without even trying at this point. Once you have those systems in place where all the right foods are around you, it's actually pretty easy to hit your protein goal."

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Create a Caloric Surplus for Growth

To build muscle, you need to provide your body with sufficient resources. Zach recommends eating in a caloric surplus by adding 250 to 500 calories above your maintenance level. "As an example, my maintenance calories are 180 pounds, with about 15% body fat being 2,700 calories. So when I want to gain, and I'm in a gaining phase, I'll eat 2,950 to 3,000 calories around there," he shares. For a leaner bulk, stick to the lower end of this range.

Zach explains, "The reason we have the range of 250 calories to 500 depends on how lean of a bulk you want to have. I like to keep my bulks pretty lean, so I try to do 250 to 300 calories above my maintenance because that's going to allow me to put on muscle without putting on too much fat."

Embrace Carbohydrates for Energy

Contrary to popular belief, carbs are not the enemy, especially when you're in a muscle-gaining phase. Zach debunks common myths, stating, "The marketing people out there are lying to you when they say you have to do keto. You have to do this. You can't eat carbs. They're bad sugar, bad whatever. Not true." He recommends consuming carbs both before and after workouts.

"Before your workouts, you want quick digesting, simple carbs. What are some examples of this? Rice cakes, rice Krispies, white bread, potatoes," Zach suggests. For post-workout, he recommends "slower digesting carbs that are higher in fiber, oatmeal, sweet potatoes, quinoa, whole wheat bread, beans, pasta, like all of that stuff is great things to have after a workout."

Lift Heavy and Progressively Overload

To stimulate muscle growth, you need to challenge your muscles beyond their current capacity. Zach explains the concept of progressive overload: "If my muscle was currently capable of lifting 80 pounds, I need to try to lift 85 pounds, and what's going to happen is the first couple times I do that, it's going to be really hard and really uncomfortable, but eventually my capacity will grow to reach 85 pounds."

He underlines the importance of continuous challenge: "Every single time we work out, we need to be giving our muscles a higher stimulus than what it's currently capable of that's going to force it to grow."

Luke Jones, a certified personal trainer and movement coach, adds, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." For those new to pull-ups, Jones advises starting with hanging exercises and progressing to assisted pull-ups before attempting full ones.

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

Master Carb Timing for Optimal Performance

Timing your carbohydrate intake can significantly impact your workout performance and muscle growth. Zach recommends consuming carbs 30 minutes to an hour before your workout and immediately after. "Trust me, once you nail this carb timing down, it is a game changer for how strong and how full you'll feel during your workouts," he says.

However, he cautions against eating large meals or high-fiber carbs too close to your workout. "Don't eat a lot of proteins or fats right before your workout because they're going to slow you down and they're hard to digest. Also, if you eat a lot of high-fiber carbs before your workout, those also take longer to digest, and so then you'll basically be putting energy that should be going to your muscles into your stomach," Zach warns. His final advice? "No big meals two hours before a workout."

Incorporate Compound Bodyweight Exercises

While weightlifting is crucial, don't underestimate the power of bodyweight exercises. Christopher Clarke, a certified personal trainer, says, "Push-ups are the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improve posture by strengthening core muscles."

Eric Rakofsky, a certified personal trainer, recommends the single-leg walkout with a push-up: "It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets."

Don't Neglect Lower Body Training

Clarke regards squats as the cornerstone of lower body exercises: "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain." Jones adds, "Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges."

Focus on Core Strength

A strong core is essential for overall muscle development and stability. Clarke recommends crunches: "Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus, and transverse abdominal muscles. They improve posture, lower back pain, and boost mobility."

For those looking for a low-impact core exercise, Leslie Ann, a personal fitness trainer specializing in postpartum fitness, suggests pelvic tilts: "This exercise engages your core muscles, including your abdomen and pelvic floor. By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

Stay Consistent and Patient

By implementing these tips from Zach Rana and other fitness experts, you'll be well on your way to building muscle faster and more effectively. Remember, consistency is key, and results take time. Stay committed to your goals, and you'll soon see the gains you've been working towards. As Zach says, "Try these things out. Let me know in the comments how they go for you and how you feel." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Building lean muscle doesn't have to mean endless chicken breasts and protein shakes. Abbey Sharp, a Registered Dietitian and founder of Abbey's Kitchen, has helped over 700,000 subscribers transform their nutrition with practical, science-backed advice. Her protein-switching techniques can help you reach your muscle-building goals without overhauling your entire diet.


The Science Behind Protein and Muscle Growth

"Protein is critical for muscle growth, appetite management, and healthy aging," explains Abbey in her post. She recommends getting 20-30% of daily calories from protein, with a focus on consistent intake throughout the day for optimal muscle synthesis.

Switch Your Carbs for Muscle Gains

Abbey introduces "dual citizenship carbs" that support muscle growth. "While white rice offers 4 grams of protein per cup, amaranth provides 9 grams, and quinoa 8 grams," she notes. For pasta enthusiasts, legume-based options deliver 13 grams of protein - nearly double regular pasta's content.

The Bone Broth Protein Switch

"A cup of white rice cooked in bone broth will have over 12 grams of protein compared to just 4 grams when cooked in water," Abbey shares. This simple switch triples your protein intake while adding rich flavor.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Power Up Your Morning Routine

For breakfast optimization, Abbey suggests a protein-rich hack: "Add protein powder to your milk before pouring it over cereal. This hack adds 22 grams of protein, turning a quick snack into a muscle-building meal."

The White Bean Power Move

"Adding just half a cup of white beans to your soup provides an extra 9 grams of protein plus 5 grams of fiber," Abbey reveals. This creamy addition supports muscle recovery while keeping you satisfied.

Upgrade Your Post-Workout Toast

Abbey's protein-packed toast hack involves cottage cheese: "Mix or puree cottage cheese with mashed avocado. Adding just half a cup between two slices of bread contributes an extra 13 grams of protein," perfect for post-workout recovery.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

The Smoothie Muscle Builder

"Silken tofu is a great vegan smoothie base that adds body and protein without affecting taste," Abbey explains. This versatile protein source helps repair and build muscle tissue.

Oatmeal for Muscle Growth

Abbey revolutionizes traditional oatmeal: "Mix a quarter cup of oats with a quarter cup of hemp hearts to boost your bowl from 5 grams to 14 grams of protein." Combined with protein-rich milk, you'll get nearly 25 grams of muscle-building protein.

Transform Your Protein Dips

For pre- or post-workout snacks, Abbey suggests enhancing dips: "Add pureed cottage cheese or Greek yogurt to store-bought dips for an extra 6-8 grams of protein," making them ideal for muscle recovery.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

The Ultimate Recovery Meal

Abbey's final muscle-building hack transforms comfort food: "Add a heaping cup of pureed cottage cheese and chopped broccoli or cauliflower to your boxed mac and cheese." This combination provides quality protein for muscle repair while adding essential nutrients. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to build those muscles AND lose inches?! Well, I have just the answer for you…PROTEIN! Yes, it seems so simple but can make the biggest difference. As a Stanford Medicine certified nutritionist and owner of my nutrition-based business, Stripped with Melissa, across the board that is the one food my clients don’t get enough of. Why protein though? Protein plays so many crucial roles in our body from helping the function of our tissues and organs to forming the major components of our muscles. Protein not only helps build our muscles but keeps them growing. Just like plants need water to thrive, muscles need protein just as much. The body, however, does not store protein the way it does other vitamins and nutrients so we must have it to use it. Protein is the fuel for your muscles and without it, especially for men as you start getting older, you can actually begin to lose muscle mass. So how do we get enough protein? Never fear, I have many protein-packed delicious foods right here!


1. Eggcellent Eggs!

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There are 7 grams of protein in one egg along with the yolk containing the vitamins, minerals, and antioxidants to build muscle. Eggs also contain all nine essential amino acids which make them a complete protein. Eggs are a great post workout snack, so hard boil some for on the go!

RELATED:12 Best Foods For Women to Build Muscle

2. Bananas

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Bananas might get a bad reputation because they are high in fructose, however, bananas are an amazing pre-workout food rich in potassium and easy to digest. There are so many nutrients packed in bananas that are important for growing those muscles!

3. Salmon

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Salmon is a complex protein and high in the omega-3 fatty acids EPA and DHA. Salmon contains a type of poly unsaturated fat that helps to reduce muscle loss and increase muscle mass!

4. Beans beans good for your heart… and muscles?

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Beans are high in fiber, vitamins, minerals AND low in fat. Beans also contain leucine which is one of the three amino acids needed to improve muscle growth.

Related: I Lost 10 Pounds in 50 Days with These 5 Hacks

5. Garlic

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A fun fact about garlic…it stimulates testosterone and inhibits cortisol. Testosterone is a key hormone in muscle growth and strength. So just say yes to the garlic!

6. Lean White Fish

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Fish like haddock, cod, and sole are high in protein and low in fat. This is the perfect combo to gain muscle mass all while keeping that figure lean and mean!

7. Say Please for the Cottage Cheese!

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Cottage cheese is high in protein and contains live cultures, which are the good bacteria helping your body break down and absorb the nutrients you need to get bigger and stronger!

8. Quinoa

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Quinoa is one of the highest protein grains! Along with protein, all the fiber packed in quinoa is great for digestion. A huge benefit of quinoa is that it contains all 9 amino acids our bodies can’t produce on its own in order to build muscle.

9. Lean Red Meat

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Lean red meat such as sirloin and tenderloin are loaded with protein, vitamin B12, zinc, and iron. It also contains all nine essential amino acids our body needs to build muscle AND prevent muscles from breaking down.

Related: I’m a Nutritionist and Here are 10 Weight Loss Foods I Buy Every Week

10. Oysters

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Oysters are naturally low in fat, an awesome source of protein, and high in zinc. Zinc is one of the vital minerals that supports testosterone production, the hormone we need to build muscle. So, grab some hot sauce and eat those oysters!

11. Greek Yogurt

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Yogurt is great for muscle building because it’s loaded with protein and low in calories. Yogurt is great for blending with smoothies, baking, or having with some fresh cinnamon and berries to start your day!

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

12. Protein Powder

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Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up I was always playing sports and lifting, building muscle along the way. As a teenager though, I thought the muscle was coming just from the exercise and weights. Little did I realize what role everything I was eating played in it. If you saw my meals…steak, burgers, chicken, eggs, more burgers… they all had one huge common factor, protein.


Now, as the older and much, much wiser 😉 woman I am, but more so since becoming a Stanford Medicine certified nutritionist and starting my own nutrition business, Stripped with Melissa, I’ve changed some of my unhealthy eating habits but stuck with the most important factor for keeping my muscles growing and thriving…the protein! Protein for women is especially crucial because as we age and especially during menopause, our muscles become more resistant to protein. Adding in enough protein during the day ensures our muscles retain enough to keep repairing and growing.

How do we get all that protein though? Well, this is your lucky day! Here is a list of my top proteins to help maintain your healthy weight, keep your muscles and bones strong, and to even aid in healthier skin, hair, and nails. Check all this deliciousness out!

1. Cows Milk

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Milk is great for building muscle because it’s not just a source of protein! It also has calcium, B2 and B12. This is a wonderful addition to your smoothies or coffee for a little extra protein lovin. It’s a simple thing to do for maintaining your muscle.

2. Avocado Yay!!!

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I absolutely love avocados! Not only are they full of healthy fats but they are also packed with a ton of nutrients. You can have your avocado plain with sea salt, put it on whole grain toast, or bake it in the oven and top it on your salad. Ok I’ll stop now, so many options. Just eat avocado and get that lean muscle going!

Related: 14 Ways to Get Back in Shape

3. Nut Butter-licious!

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Yes, more healthy fats! Almond butter and peanut butter are high in protein and provide all the essentials needed for building healthy muscles.

4. Oh, the Joy of Soy Protein!

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There are many kinds of soy protein including tofu and edamame, which is my personal favorite. Soy is a completely plant-based protein with all the amino acids our body needs.

5. Lentils

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Lentils are great for building lean muscle as a powerful source of protein. Lentils are also a great post-workout food because of their vitamins, minerals, and nutrients!

6. Amaranth

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Amaranth is so rich in protein that it contains nearly double the amount found in corn or rice. Amaranth contains lysine which helps our body absorb calcium, produce energy, and build stronger muscles. On top of all that goodness, amaranth is high in iron!

RELATED:15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

7. Oat-tastic!

A Scoop of Rolled OatsShutterstock

Oats are incredible as a healthy and complex carbohydrate. Complex carbs provide long term energy which makes them the perfect choice for workouts and muscle growth!

RELATED: 15 Foods to Sustain Weight Loss After Ozempic and GLP-1 Meds

8. Lean White Meat

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Skinless white meat poultry like turkey and chicken breast are loaded with protein and low in calories and fat. They also contain the amino acids, vitamins and minerals that are the key components in not only building muscle but maintaining it as well.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

9. The Chicken of the Sea

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Canned tuna fish and salmon are majorly rich in omega3 fatty acid which reduce muscle loss and increase muscle mass. Make sure to get it packed in water and not oil to avoid the extra fat!

10. Protein powder

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

When in doubt, protein powder it out! Protein powder is such an amazing way to get the extra boost of protein we need and there are so many tasty ones on the market now. Protein powder can be added to your favorite smoothie with a variety of protein-packed rockstars like yogurt, milk and fruits. Hot tip…take protein powder after your workout because our bodies have an anabolic for sucking that protein up and getting the most out of it!

11. Collagen

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Collagen is incredible for so many reasons, helping to keep our muscles, joints, and circulation strong. It aids in the boost of muscle proteins, like creatine, which promotes muscle growth after exercising. Collagen also helps with glycine production, which is essential for building lean muscle.

RELATED:50 Subtle Signs You May be Sick

12. Bestie Broccoli!

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I know it sounds odd, but I am borderline obsessed with broccoli! Broccoli is one of THE top foods for building muscle. Those non-meat eaters, this one’s for you. Plant based and packed with not only protein but a ton of incredible vitamins and nutrients. Broccoli is one of the most nutritious foods you can eat! If you enjoyed this article, don’t miss 20 Foods That Strip Belly Flab.

Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.
Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.