For a lot of people, the only way to gain powerful muscles is to go to the gym. Luke Coutinho, a wellness expert, is questioning this common belief, saying that keeping muscles healthy is a far more complicated and whole process. Coutinho posted on Instagram about what he terms the “six fundamental pillars” that are necessary for building and keeping muscle. These pillars go much beyond a normal training program.
Coutinho believes that getting a strong body is a complicated process that depends on the interaction of many different lifestyle factors. He says that the following six things are very important for keeping your muscles healthy in the long term:
Goodness Coutinho says that muscles don’t grow while you’re working out; they grow when you’re resting. Sleep is very important for muscle regeneration because it lets the body heal small breaks in muscle fibers. It also helps control hormones like testosterone and growth hormone, which are important for growing muscle and avoiding overtraining.
Good protein and real foods: Protein is the main thing that helps muscles heal and thrive. Coutinho says that you should consume a lot of natural, whole foods such lean meats, eggs, dairy, beans, nuts, and seeds. He says that supplements might be useful, but they should never take the place of the nutrients you get from a balanced, whole-food diet.
Supplements, if necessary: High-quality supplements can help some people, especially those who are missing certain nutrients, but they aren’t necessary for everyone. Coutinho says that items like creatine, whey protein, and omega-3s can help with performance and recovery if they are utilized wisely and cautiously.
Quality Carbohydrates: Coutinho talks about how important carbohydrates are for muscle health, putting to rest the idea that they are bad for you. To restore glycogen stores, which give you energy for exercises and help you recover faster, you need to eat good carbs from foods like fruits, vegetables, and whole grains. When there aren’t enough carbs, the body has to use muscle tissue as fuel.
Resistance Training and Progressive Overload: Working your muscles hard is an important element of the process, even if it’s not the only one. Coutinho says that resistance training with progressive overload is the best way to make muscles grow. This can be done by weightlifting, calisthenics, or bodyweight exercises. He says that you should do this kind of training “three to five times a week, depending on your body type and your goals.”
The key is consistency: Consistency is the most important and least appreciated pillar. It is what ties all the other parts together and makes them work. Coutinho says that even a quick workout is better than not working out at all. “Do 30 minutes instead of an hour if you don’t have so much time. You don’t have 30 minutes; do 15 minutes instead. “You don’t have 15 minutes, 10 minutes, but something is better than nothing, and consistency is your superpower,” he explains.
To sum up, getting a strong and healthy body isn’t about quick cures or excessive workouts. It is a long-term commitment that depends on a balanced approach that puts consistency, a diet full of nutrients, sensible training, and enough rest first.
Note- This content is purposed to provide general information and is not a substitute to a qualified medical opinion.