- Consistent strength training three to five days a week is essential for muscle growth
- Consume about 1.5 grams of protein per kilo of body weight daily for effective strength building
- Protein source and timing are not critical as long as daily intake is sufficient
Want to build strength, but finding it extremely challenging at the gym? Chennai-based fitness trainer Raj Ganpath, with 18 years of experience, revealed that fitness enthusiasts often get lost in a maze of rigorous workout regimes and supplements. According to him, the truth is much simpler. Instead of chasing shortcuts, what you need is to focus on correcting the three basic essentials of the body. He highlights that these three basic weight-loss tips will help you build strength effectively without affecting your body in the long run.
Raj Ganpath is the founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy. He keeps opening up about the genuine secrets behind weight loss and fitness regimes. In a recent Instagram video, he says, “Getting stronger is actually no big deal. People tend to complicate it,” adding that in reality, it is “very, very simple.”
He further mentions, “In fact, these three things are responsible for more than 90 percent of your results. And these are the only things you need to do.”
1. Consistent Strength Training
Raj recommends, “Strength train three to five days a week.” The fitness trainer, however, mentions that the kind of equipment you use, how many repetitions you do, and other fancy arrangements don't matter, adding, “The only thing that truly matters is that you show up consistently week after week, lift some weight, stimulate and strengthen your muscles.”
He mentions, “Do this, and there is no chance that your body doesn't respond.”
2. Sufficient Protein Intake
The next key component of building strength in Raj Ganpath's list is consuming an adequate amount of protein. He shares, “You need about 1.5 grams of protein per kilo of your body weight. It need not be exact. If you weigh about 80 kilos, you're looking at somewhere around 100 to 140 grams of protein.”
He continues, “Where exactly you get this protein from doesn't matter. When exactly you consume this protein doesn't matter. The only thing that matters is that you get sufficient protein regularly on a daily basis.”
3. Proper Sleep
Finally, the fitness trainer mentions, “You need to sleep seven to eight hours every day.” Why? The fitness instructor explains that adequate sleep will stimulate your muscles, protein will nourish your body, and both will, in turn, aid recovery. “Sleep is what connects all of this and makes you truly stronger. So, do what it takes. Take a nap. Go to bed early. Wake up late, but get your seven to eight hours of sleep,” he says.
Raj Ganpath concludes the video by claiming that if you can do these three things, there is simply no way that you will not get stronger.
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