How to Build Muscle 

1. Nutrition: 

• Consume adequate protein:Protein is the building block of muscles. Aim for 1.4-2 grams of protein per kilogram of body weight daily. 
• Eat nutrient-rich foods:Include lean meats (beef, chicken), eggs, fish, dairy products (milk, cheese), fruits, vegetables, and nuts in your diet. 

2. Exercise: 

• Engage in resistance training: Perform exercises that target multiple muscle groups, such as squats, deadlifts, bench press, overhead press, and rows. 
• Increase training volume: Gradually increase the number of sets, reps, or weight lifted over time. 
• Focus on progressive overload: Continuously challenge your muscles with heavier weights or more repetitions. 

3. Calorie Surplus: 

• Consume more calories than you burn: To build muscle, your body needs a calorie surplus to provide energy for muscle growth. However, consume healthy calories from nutrient-rich foods. 

4. Sleep: 

• Get adequate sleep:Sleep is essential for muscle recovery and growth. Aim for 7-9 hours of quality sleep per night. 

5. Other Considerations: 

• Stay hydrated: Drink plenty of water throughout the day. 
• Get enough vitamins and minerals: Ensure you’re getting enough essential vitamins and minerals, such as vitamin D, calcium, and magnesium. 
• Consult a healthcare professional: If you have any underlying health conditions or are taking medications, consult a healthcare professional before starting a muscle-building program.