How To Build Muscles | Dr Chen Tai Ho | Malaysia

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How To Build Muscle

by | Aug 30, 2015

Hi everyone, I hope you are all enjoying the long weekend and are spending productive and quality time with your loved ones. For today’s topic, I want to talk about building muscle as part of a healthy lifestyle. Lots of people are eager to lose weight, but why not gain some through bulking up your muscles, which in turn develops your strength?
What Should I Be Eating?
You need two things to start building greater muscle mass – good food and discipline. Food, especially lean proteins, is very important as it is the key building block for your muscles. How much to eat will vary from person to person, but naturally if you start gaining muscle, you will also need to start eating more in order to keep your muscles fuelled with quality food.

Some examples of lean proteins include chicken breast, mince beef, egg whites, fish and turkey meat. If you want, you can also take protein supplements to help your protein intake but be sure to actually make use of it. It is pointless to have your protein intake on point but not have the discipline to ensure it is used properly.

Lean meats are the way to go! (pic from
You will also need to take enough carbohydrates to be energised, with good sources including brown rice and sweet potatoes. Calories are also crucial for gaining healthy fat, which can come from fish, avocados, nuts and nut butters and olive oil. Enjoy these!
What About Training?
As mentioned earlier, discipline is key. Building muscle is not something that will happen magically, or even overnight. It will take a lot of time, but if you stick with it, you and those around you will notice the results.
Although great for beginners, dumbbells have a weight limit that prevent further strength gains (pic from
For beginners, dumbbells are great because they are relatively safe and squats and other exercises using these can be done at home. You can also adjust and add on weight as you see fit, depending on your progress. In addition, dumbbells can address any unbalanced strength as they can be used to train a single limb.
However, there is a weight limit and as you become more serious in your training regime, dumbbells just will not cut it anymore. Barbells are much better for serious strength training – not only can you add much more weight to it, squatting is best done with it as it spreads an even load of weight across your spine. It can also be used for dynamic power lifts as it requires your body to move together in a unit, ensuring you generate power.
Barbells are perfect for those serious about strength training (pic from
In short, if you are serious about strength training, barbells are the way to go. They are also used for bench presses and deadlifts, which are key exercises to anyone looking to build muscle and develop strength. With barbells, you can add an extra five pounds each workout for weeks on end – this cannot be done with dumbbells. This also makes it easier to view and chart your progress, and once you see it, you will definitely be motivated to strive for more!

You should be training at least three times a week; there is no need to go every day to work out your muscles. Your muscles also need time to recover, otherwise you will constantly be in pain and unmotivated to continue building them! However, do remember that anything less is undertraining!


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