This article was co-authored by Danny Gordon. Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
There are 13 references cited in this article, which can be found at the bottom of the page.
This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.
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Having a strong, healthy body helps fight illnesses, reduces the risk of injuries, increases your performance when doing physical activities, and so much more. It even helps reduce stress and anxiety and can improve your mental health. With the right diet and exercise, pretty much anyone can make their body stronger and healthier — that includes you! Follow the tips on this list to start building a better, more resilient you today.
Steps
Expert Q&A
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QuestionWhat's the best diet if I want to increase my overall muscle mass?Danny GordonDanny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
Certified Personal TrainerA low fat diet is going to be your best possible option. Opt for lean proteins, vegetables, whole grains, and healthy oils. You also want to make sure that you're tracking your carbohydrates. You need plenty of energy for your exercise routine, while not overdoing it. -
QuestionHow can I make my body strong at home?Danny GordonDanny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
Certified Personal TrainerThere's no reason you can't get strong at home! Calisthenics are a great way to bulk up. Push-ups, pull-ups, and crunches are all relatively simple exercises that don't require equipment. Besides, if you do want to pump some iron, you can always buy some dumbbells or barbells to work out at home. -
QuestionHow can I get muscles?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerTry push ups, chin ups, squats lunges and situps for a start. Consider weight lifting or other ways to build muscle.
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Tips from our Readers
- Walking can help relax you and clear your mind, which is great for your mental health. You'll also get your blood pumping and breathe in some fresh air, which is good for your heart and lungs.
- I like to drink a glass of water before each meal to help me register when I'm actually full from eating. This is also good for your metabolism!
References
- ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
- ↑ https://medlineplus.gov/ency/patientinstructions/000330.htm
- ↑ Danny Gordon. Certified Personal Trainer. Expert Interview. 18 October 2019.
- ↑ https://medlineplus.gov/ency/patientinstructions/000330.htm
- ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/
- ↑ https://www.nhs.uk/live-well/bone-health/food-for-strong-bones/
- ↑ https://www.cdc.gov/tobacco/about/how-to-quit.html
- ↑ https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm
- ↑ https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305
- ↑ https://www.helpguide.org/articles/healthy-living/what-are-the-best-exercises-for-me.htm
- ↑ https://www.helpguide.org/articles/healthy-living/what-are-the-best-exercises-for-me.htm
- ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health
- ↑ https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
About This Article
To become strong and healthy, eat a balanced diet that includes lean proteins, leafy greens, and whole grains. Make an exercise schedule, and plan to work out at about the same time each day or week. Start your exercise regimen slowly and alternate between cardiovascular activities, like jogging, and flexibility exercises, like yoga. Each day, aim to walk at least 10,000 steps by parking farther away from stores, taking the stairs, and going for frequent walks. For more tips from our Personal Trainer reviewer on which foods to eat and which to avoid, read on!
Reader Success Stories
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"I had no idea how to get my body fit. I heard about wikiHow and searched the above problems. Now I slowly follow the routine and feel more fit."..." more