Build Muscle Mass

Parent Category: Operation Overhaul 2.0
  1. Skeletal muscle is metabolically active. Build it and it will burn more calories throughout the day.
  2. Building and strengthening skeletal muscle fortifies the bones, ligaments, and tendons. This will minimize the risk of injury that can occur at work, in sport competitions, getting out of your car, or playing with your kids.
  3. Skeletal muscle gives you shape, "tone,” and that “fit” look. Build muscle - lose fat - look great. Skeletal muscle takes us less “space” than body fat.
  4. Skeletal muscle helps you live longer. A recent study found the more muscle mass you have, the better your chances of a longer life.
  5. More skeletal muscle means more insulin receptor sites. Our skeletal muscles use glucose for energy; this can also help control blood glucose levels.
  6. Skeletal muscle can improve your posture. Having the strength to hold good posture can help other things, as well - it can help with chronic pain due to sciatica and other back ailments.
  7. Skeletal muscle makes everyday activities easier. Becoming stronger and building muscle gives you a fighting chance each day when you must lift, bend, and stretch.
  8. Combat sarcopenia by strength training. Sarcopenia is the age-related loss of muscle tissue. The harsh reality is we lose muscle mass as we age, up to 50% between the ages of 20 and 90.


  • Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks to see progress in your strength. 
  • Focus on strength-training via circuit-training:
    1. Moving quickly from one exercise to the next means your mind has less time to wander and circuit based weight training may lead to less burn out.
    2. An all-strength circuit burns 30% more calories than a typical “weight only” workout and offers more cardio benefits.
    3. A circuit is a series of strength or cardio exercises (or both) repeated two or three times with little or no rest between sets. You'll need a watch or timer, the cardio equipment of your choice, plus a set of dumbbells. Find the workout that suits your needs and stick with it.
  • If muscle growth is your goal, you have to add more PROTEIN into each meal. Those are the building blocks for strong muscles. Please speak with your Dietitian!

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