Your body builds muscle naturally in response to strenuous activity. But if your daily routine doesn't involve challenging your muscles to grow, how can you help trigger the muscle-building process?
You should always vary your exercise programme. As your body adapts to stress you'll naturally hit a plateau where the benefits of weight training will begin to diminish. By changing your routine every 6-8 weeks you can help ensure your muscles are constantly adapting and being challenged. They'll have to work harder and you'll burn more calories and build more lean muscle in the process.
If you are serious about getting fit, you should make an extra effort to adapt your diet to get the most out of your training. Muscle will grow much more rapidly if the body is supplied with ample energy and nutrients. A homemade protein shake prepared with protein powder (try whey, soya or hemp), milk or yogurt, nut butter and chopped banana is an ideal way to provide your body with a nutritious, protein-rich boost at the end of each work out.