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Rome wasn’t built in a day, and neither is your muscle tone. But if you work smarter, not harder, you’ll be surprised at how much easier it is to build definition than you thought.


1. Eat the right foods

You may be doing all of the right workouts to build muscle, but they won’t get you the results you want unless you're consuming muscle-building foods. Protein-based foods such as lean beef, eggs, and  seafood are excellent for fueling your muscles so that you can reap the maximum benefits of your workouts.

2. Lay off the cardio

While workouts like running and cycling are fantastic for fat loss, they’re counterproductive when trying to build muscle. However, not all cardio workouts are bad for muscle growth. Incorporating intense bursts of cardio workouts like jumping jacks, jumping squats, burpees, and lunges are a great way to build lean, strong leg muscles quickly.

3. Create a muscle-building schedule… and stick to it

Creating an effective workout schedule that hits every muscle group two to four times a week is essential to building muscle quickly and safely. If you’re working out three days a week, opt to work your entire body instead of focusing on a particular muscle group. If you’re working out four days a week, try an upper/lower split where you’re hitting each muscle twice a week.

4. Eat more on the days you’re not training

Just because today is an “off” day, it doesn’t mean you should skimp on the food. In fact, your “off” days are also recovery days, when muscle growth is at its peak, so it makes sense to fuel up on all of those healthy, protein-rich, muscle-building foods we learned about above.

5. Drink a protein shake during training sessions

While pre and post-workout nutrition is crucial, mid-workout nutrition tends to get overlooked. If you’re looking to gain muscle, drinking a shake with around 20 - 40g of protein and some carbs during your workout is a great way to sneak in some extra calories without making a meal so that you can keep your energy up, train harder and get the most muscle gains.


Utilizing these 5 easy tips will not only maximize your results, but get you to your goals sooner than expected.