To start building muscle you need to commit to strength training and stimulate all muscle groups, with progressively increasing resistance with each subsequent training session.
But the work does not end in the gym. You should be careful about how and when you are eating, whether you are getting enough sleep and drinking enough water. It is also important to plan your breaks between training.
Your muscles grow even when you're not in the gym!
There are three factors that determine how many calories you should consume for optimal muscle mass: age, height/weight, and activity level.
Dr. Anthony Balduzzi elaborates on this complex subject in detail:
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