How can I build muscle?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
There are two great ways to build muscle for men and women. First, eat more eggs. One egg contains about 10% of your daily protein requirements -- vital for building muscle -- and is loaded with vitamins A, D, and B12, as well as lutein and zeaxanthin. While most people think eggs are high in cholesterol, the amount contained in the yolk is actually negligible.

To build even more muscle, add a creatine supplement to your daily shakes and smoothies. Consuming 2 grams of creatine a day while exercising provides your muscles with more energy, allowing them to grow as they’re pushed to work harder and longer. Put simply, the more muscle you have, the more calories your body will burn.
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There are three essential components to building muscle.

First, you must do resistance training (weight lifting) on a regular, consistent basis.

Second, you must eat the right foods, at the right frequency throughout the day, and before going to sleep make sure and fuel your body for your time asleep.

Third, you must get enough rest to allow your body to repair itself and grow.

If you don't know the proper exercises to do, find a personal trainer to work with, who will design a training program tailor made just for you.

A personal trainer can also guide you in the right direction regarding your meals and what you should and shouldn't be eating.

Remember that if you are just starting out, you need to work out at least three times per week, for 3-4 weeks before you will start to see any results.

But don't give up and you will start to see your body responding to your exercise.

And you will start to feel so much better too!

Building muscle is great for your body and your mind.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.