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Strength Training 101: How to Build Muscle

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Three people are engaging in a kettlebell workout in a gym, seamlessly blending weighted exercise with their routines. They are lined up side by side, performing a lifting exercise. Two women are wearing athletic tops and leggings, while the man in the middle sports a sleeveless top and shorts. MyFitnessPal Blog

Cardio lovers, this one’s for you. While logging miles or crushing cycling classes does wonders for your heart and lungs, strength training deserves a spot in your routine, too. Also known as resistance training, this form of exercise does more than build lean muscle; it can help lower body fat, making it a powerful tool for improving overall body composition (1).

Current national guidelines recommend strength training at least two days per week, thanks to its wide-ranging physical and mental health benefits (2,3). The good news? You don’t need an expensive gym membership or fancy equipment to get started. From bodyweight circuits in your living room to resistance bands in the park, there are plenty of accessible ways to make strength training part of your week.

Ahead, we’ll break down what strength training actually is, why it matters, and simple ways to start adding it to your routine.

Basics of Body Recomposition | MyFitnessPal
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What is Strength Training?

Strength training is a type of movement that challenges your muscles and requires them to contract (4). While commonly associated with muscular toned males lifting heavy weights in a gym, that’s not the image we want you to have. In fact, even everyday tasks, like carrying a heavy grocery bag or lifting a toddler, are forms of strength training (4).

At its core, resistance training creates stress on the muscle fibers, which then repair and grow stronger when paired with proper nutrition (4,13). Over time, this can increase muscle size as well as overall muscular strength and endurance (5).

The main goal of strength training is muscle hypertrophy, which simply means building bigger, stronger muscles (5). Whether you’re lifting free weights, using resistance bands, or working with just your body weight, consistent practice leads to adaptation. As exercises start to feel easier, gradually increasing the resistance helps continue building lean muscle and maximizing your results.

Benefits of Strength Training

MyFitnessPal dietitian Katherine Basbaum shares, “Your personal reasons for starting strength training might be to reach a specific fitness goal or body composition, and that’s completely valid! But the benefits of resistance training go far beyond aesthetics.”

In fact, research shows that regularly adding strength training to your routine can lead to:

  • Increased muscle mass. Adding resistance helps you stay strong and maintain physical function as you age (4).
  • Stronger bones. Resistance exercise may improve bone mineral density and help reduce fracture risk in certain populations (which becomes even more important as we get older) (6).
  • Better balance. Strength training improves stability and lowers risk of falls (4).
  • Improved sleep. Log better zzz’s when you pump some iron! Resistance training may support deeper, more restorative rest (7).
  • Improved cardiovascular health. Strength training strengthens your heart and circulation over time (8).
  • Happier mood. Studies consistently link strength training and exercise to reduced anxiety, stress, and improved overall mental well-being (9).
  • Weight management. Through building lean muscle, strength training helps decrease body fat, supporting balanced body composition (1).
  • Improved blood sugar control. Adding strength training may also enhance insulin sensitivity and help manage type 2 diabetes (10).

Common Types of Strength Training

Weight Training

Traditional weight training uses tools like dumbbells, kettlebells, and barbells, or basically any external weight you lift to challenge your muscles. The goal is to place enough stress on your muscles that tiny tears occur, which then repair and grow stronger over time (11).

Many people think that the only way to keep building muscle is by following progressive overload, gradually adding more weight as your muscles get stronger (12). While increasing weight is one effective method, research shows it’s not the only way. You can achieve similar muscle gains by adjusting other factors, like the number of repetitions, while keeping the weight the same (12).

The takeaway? Don’t get too caught up in complicated terms or fancy programs. Find a routine that works for you and fits your lifestyle, and you’ll still reap the benefits of strength training.

Bodyweight Movement: Calisthenics

Using your own body weight is one of the most effective and accessible ways to add strength training to your routine… anytime, anywhere (13). As both a dietitian and personal trainer, I often recommend bodyweight exercises first because they require no gym or equipment to get started.

Another great thing about bodyweight training is how easy it is to customize for your preferences or physical needs. For example, one of my clients isn’t a fan of burpees (a fantastic full-body move), so I replaced them with exercises she enjoys, like squats and lunges. The result? She actually sticks with the program! 

The key takeaway: choosing bodyweight exercises you like makes it far more likely you’ll stay consistent.

Here are some bodyweight movements to spark ideas for your own routine:

  • Push-ups
  • Tricep dips 
  • Burpees
  • Jump squats
  • Squats
  • Wall sits
  • Lunges
  • Plank 

Tips for Getting Started

  1. Start Small & Build Up 

Everyone has to start somewhere. If strength training is new to you, start small, using your own body weight or a set of 5-pound dumbbells. As you get used to resistance training, you will start to recognize when to bump up your weight, reps, and/or frequency of workouts. 

  1. Stay Consistent 

Fitting in 2-days a week of strength training is recommended to reap the benefits noted above (2). While this is the minimum amount, the time and frequency of your sessions will vary based on your personal goals. A good rule of thumb is to work out all major muscle groups, back, arms, chest, shoulders, core, legs, and hips (2).

  1. Listen to Your Body – Build in Active Recovery Days 

Your body is your best tool to tap into to understand when you go push harder, and when you need to loosen your laces a bit. Allow your body time to rest, especially if you’ve challenged your muscles with increased load. Build in an active recovery and/or rest day or two. This may look like taking a yoga class, going for a nature walk, or calling it a day and cozying up with a good book.

Man doing seated forward stretch on yoga mat in bright living room
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  1. Fuel Your Workouts 

Your muscle needs protein and carbohydrates to help repair and refuel after your strength training session. Take a closer look at our MyFitnessPal pre- and post-exercise nutrition blogrecommendations for balanced snack pairings to help you feel (and fuel) your best. 

Bottom Line

Strength training is a key component of overall fitness. If it’s not already part of your routine, now’s the perfect time to start. Resistance exercises don’t just build muscle, they also support your physical and mental well-being, from better sleep and improved mood to a healthier heart. The best part? You can begin with just two bodyweight strength sessions per week, no fancy equipment needed. Grab a friend, get moving, and start reaping the benefits today!

Woman in athletic wear eating fruit bowl while checking phone in bright modern kitchen
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The post Strength Training 101: How to Build Muscle appeared first on MyFitnessPal Blog.

प्रेगनेंसी में मोटापे से कैसे बचें, क्या करे – high body weight in pregnancy – Youtube mom

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Pregnancy mein body ka zyada phoolna ya weight badhna normal nahi hota — especially agar haath, pair aur pet mein sujan ho!
Is YouTube Shorts video mein jaaniye kaise rakhein weight aur bloating ko control — easy aur natural tips ke saath.

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the exact EquiLife supplements and tools I recommend

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Sharing the details on Dr. Cabral’s birthday sale and my favorite products! If you’ve been considering functional lab testing, I have something for you here, too. Check out the details below!

If you’ve been thinking about running functional labs or restocking some of your wellness staples, this is one of the best times of the year to do it.

EquiLife is celebrating Dr. Cabral’s birthday with a major sale, and it includes some of the exact tools I use personally and with clients:

March 23 – 29

40% off The Big 5 Labs + Vita-Min Tox Test

33% off select supplements

Functional lab testing can feel a little overwhelming at first, so I wanted to offer something special for ya:

If you purchase ANY lab during the sale, I’ll personally review your results with you at no cost. No coaching fee; just a chance for us to walk through everything together and create a clear, simple plan.

Testing is so powerful, but it helps to have an expert guide you through the results and figure out an action plan based on your unique deficiencies and toxicities. If you purchase any lab this week, please lmk gina@fitnessista.com and I’ll make sure the results are tracked to me so we can go through them together.

the exact EquiLife supplements and tools I recommend

When everything looks “normal”… but you still don’t feel like yourself

One of the most common things I hear from clients is that they’ve been told everything looks fine, but they still feel off. Low energy, stubborn weight, hormone symptoms, and gut issues are all signs from the body that there’s an imbalance.

This is where functional testing can make such a difference.

Instead of asking, “Are you sick or not?” it looks at how your body is actually functioning day to day. It helps us identify imbalances in areas like nutrient status, stress response, detox pathways, and gut health; often long before they show up on conventional labs.

Rather than guessing and trying random supplements, we can get super specific.

The Big 5 Labs

If you’re ready to take a comprehensive look at your health, The Big 5 is the most complete option.

It combines five functional tests to give a detailed picture of what’s happening behind the scenes. I often describe it as a roadmap; it shows us not just what’s off, but WHY.

This is the option I typically recommend for clients who are dealing with ongoing symptoms or who feel like they’ve tried everything and are still not seeing progress.

It can help uncover:

Root causes of fatigue and low energy

Hormone imbalances and cortisol patterns

Gut dysfunction, including bacteria and yeast overgrowth

Nutrient deficiencies and mitochondrial function

Food sensitivities that may be driving inflammation

At 40% off, this is one of the best opportunities to run these labs at a significantly reduced cost. Get your Big 5 labs here.

The Starter Kit: the most approachable way to begin functional lab testing

If you’re not quite ready to go all in with The Big 5, the Starter Kit is an excellent entry point.

It includes the Organic Acids Test (OAT) and Hair Tissue Mineral Analysis (HTMA), which together provide a surprising amount of insight. These two tests alone can help us understand how your body is producing energy, how well you’re detoxifying, and whether there are underlying imbalances contributing to your symptoms.

This is a great option if you’re in that place of knowing something isn’t quite right but wanting a more approachable first step.

It can reveal:

Vitamin and mineral deficiencies

Detox pathway efficiency

Mitochondrial (energy) function

Gut markers related to yeast and bacteria

Even with just these two tests, we’re able to create a very targeted plan. It’s at an awesome price right now, too. Check it out here.

While testing gives us the data, there are also a few foundational supplements that I consistently use and recommend because they support the body in a simple, effective way.

My go-to EquiLife supplements

Daily Nutritional Support

This is one of the easiest ways to cover your bases nutritionally, especially during busy seasons.

It’s a comprehensive shake that provides protein, fiber, vitamins, minerals, greens, and digestive enzymes in one place. I often use it as a quick breakfast or an easy option on days when meals are more rushed.

It supports:

Balanced blood sugar

Sustained energy throughout the day

Nutrient intake without overcomplicating things

Digestive support through added enzymes

Get your DNS here – they have a new Strawberry flavor too that is DELICIOUS.

Full Spectrum Magnesium

Magnesium is one of the most common deficiencies I see, and it impacts so many systems in the body.

This blend is designed to support multiple functions at once, making it more effective than a single form.

It can help with:

Sleep quality and relaxation

Muscle recovery and tension

Nervous system regulation

Stress resilience

Melatonin

Melatonin can be a helpful tool when sleep is disrupted, whether from stress, travel, or changes in routine.

I tend to use it more strategically rather than as a long-term nightly habit, especially during seasons when sleep needs extra support.

It supports:

Falling asleep more easily

Circadian rhythm regulation

Deeper, more restorative sleep

Adrenal Energy

For days when energy feels low, this is a great alternative to relying on caffeine.

It’s designed to support the body’s natural energy systems and adrenal function without creating a spike and crash effect.

It can help with:

Energy production

Mental clarity and focus

Supporting adrenal function during fatigue

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Adrenal Soothe

On the opposite end of the spectrum, this is what I reach for during high-stress periods.

It’s designed to calm the nervous system and support balanced cortisol levels, which can be especially helpful when you feel wired, anxious, or overstimulated.

It supports:

A calmer stress response

Nervous system regulation

Balanced cortisol levels

A greater sense of calm during busy or overwhelming seasons

You can check it out here.

I also use and love the Universal Binder and the Omega 3 support (the liquid is so nice because you don’t have to swallow an extra capsule). We also have a group detox coming up in May if you’d like to get your kit now!

Why testing changes everything

Supplements can absolutely be helpful, but reality is that if you’re taking supplements without testing, you could just be making expesive guesses.

Testing allows you to stop guessing and start working with your body in a much more intentional way. Instead of trying a little bit of everything, you can focus on exactly what will move the needle. (And usually this means you can take LESS than what you’re currently taking!) This is when you can start to see huge, meaningful changes in your energy levels, digestion, sleep, and how you feel througout the day.

My bonus this week

If you decide to run any lab during the sale, I’d love to support you in making sense of your results.

I’ll personally review everything with you and help you understand what it means, what’s out of balance, and what your next steps can look like.

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Functional testing has been one of the most impactful tools in my own health journey and in my work with clients. It’s changed my life and it’s been such an amazing gift to share it with others.

If you have questions or want help deciding which option makes the most sense for you, I’m always here to help.

Have an amazing day and I’ll see you soon!

xo

Gina

Beef Burrito Recipe With Beans – WellPlated.com

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This Beef Burrito Recipe is hearty, cheesy, and packed with seasoned ground beef, black beans, and salsa. Ready in just 25 minutes, these burritos are a fast, satisfying dinner that’s also perfect for meal prep!

Homemade beef burritos will ruin you for the fast food version!

cookbook author erin clarke of well platedcookbook author erin clarke of well plated

Fast food burritos are totally a guilty pleasure of mine. But as I worked on developing this beef burrito recipe, I came to the sad realization that I could never go back to the fast food version again.

Okay, I’m not really sad. I’m actually kind of thrilled!

My version still keeps things simple, but delivers BIG flavor. The beef is browned with seasonings, then simmered with beans and salsa so every bite is well-seasoned and satisfying—especially when you fold it all together with melty cheese in a soft flour tortilla.

  • Fast and Weeknight-Friendly. These homemade burritos take just 25 minutes from start to finish.
  • Hearty and Satisfying. Beef and beans make these filling enough to stand on their own. No sides needed!
  • Customizable. Add your favorite toppings, layer in some cooked brown rice, or go to town with the guacamole. (When you make burritos at home, there’s no upcharge!)
  • Freezer-Friendly. Make a batch now and your future self will thank you.
A beef burrito topped with avocado slices, sour cream, and salsa, served with lettuce on a white plate.A beef burrito topped with avocado slices, sour cream, and salsa, served with lettuce on a white plate.

Ingredients and Substitutions

You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.

  • Lean Ground Beef. 90% or 93% lean keeps things flavorful without excess grease.
  • Chili Powder, Cumin, Oregano, Garlic Powder and Smoked Paprika. A classic blend that gives the filling its Tex-Mex flavor. If you’re in a time-crunch, you can use an equal amount of taco seasoning.
  • Onion. Cooks right into the beef for extra flavor and texture.
  • Black Beans. For a fiber boost, which makes the burritos more filling.
  • Salsa. Brings moisture and flavor all in one ingredient—use your favorite.
  • Flour Tortillas. Burrito-size (about 10 inches) work best for wrapping.
  • Cheese. Monterey Jack, cheddar, or a Mexican blend all melt well and add good flavor.

Recipe Variations

  • Make It Spicy. Use a hot salsa or add diced jalapeños when you add the onion.
  • Swap the Protein. Try ground turkey for a lighter option.
  • Add Rice. Add Cilantro Lime Rice to the burritos; you’ll be able to make more burritos if you’re adding rice too.
A fork cuts into a cheesy beef burrito topped with avocado, served with salsa, lettuce, and bread on a white plate.A fork cuts into a cheesy beef burrito topped with avocado, served with salsa, lettuce, and bread on a white plate.

What to Serve with Beef Burritos

This beef burrito recipe wraps ground beef, beans, and cheese into soft tortillas for a hearty, satisfying dinner perfect for meal prep!

  • 1 tablespoon canola oil or neutral cooking oil of choice
  • 1 pound lean ground beef
  • 1 ½ teaspoons chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • ¾ teaspoon kosher salt
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • 1 small yellow or white onion ¼-inch diced
  • 1 (15-ounce) can reduced-sodium black beans, rinsed and drained
  • 1 cup prepared salsa
  • 6 burrito-size flour tortillas about 10 inches
  • 2 cups (8 ounces) shredded Monterey Jack, sharp cheddar, or Mexican blend cheese

TOPPINGS

  • Sour cream
  • Avocado
  • Hot sauce
  • Chopped fresh cilantro

  • In a large skillet, heat the oil over medium-high heat. Swirl to coat the pan, then add the beef. With the back of a spoon, press it out into a 1/2-inch thickness (it will look like one large patty). Let sizzle in the pan for 3 to 4 minutes, until it starts to form a crust.

  • Sprinkle with the chili powder, oregano, cumin, salt, garlic powder, and smoked paprika. Scatter the onion over the top. With a sturdy wooden spoon or spatula, break the meat up into small pieces. Continue to cook, stirring occasionally, until the meat is cooked through, about 4 minutes more.

  • Stir in the beans and salsa. Cook, scraping up any stuck-on bits, until the liquid has mostly cooked off and the beans are warmed through, about 1 minute. Taste and adjust the seasoning as desired.

  • Assemble the burritos: place a tortilla on your work surface and sprinkle a scant 3 tablespoons of cheese down the center in a line. Top with one-sixth of the beef/bean mixture (about 2/3 cup). Add another scant 3 tablespoons cheese on top.

  • Fold the two opposite sides of the tortilla that are near the short ends of the filling up and in, towards the center. Lift one of the two remaining tortilla sides up and over the filling, rolling it to secure. Repeat with remaining tortillas.

  • When ready to eat, warm a nonstick skillet over medium heat. Once the skillet is hot, lay a burrito in the skillet, seam side down. Let brown on the first side for 1 to 2 minutes until golden, then flip and brown on the other side. Let cool a few minutes, then serve hot with any desired toppings.

  • TO STORE: Refrigerate wrapped beef burritos in an airtight container for up to 4 days.
  • TO REHEAT: Warm in a skillet or microwave until heated through.
  • TO FREEZE: Wrap burritos tightly after assembling (but before toasting) and freeze for up to 3 months. Thaw overnight and reheat before serving.

Serving: 1(of 6)Calories: 446kcalCarbohydrates: 32gProtein: 33gFat: 20gSaturated Fat: 10gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.3gCholesterol: 80mgSodium: 1354mgPotassium: 713mgFiber: 7gSugar: 4gVitamin A: 741IUVitamin C: 4mgCalcium: 384mgIron: 5mg

Peanut Butter Frozen Yogurt Bites



Three pieces of peanut butter fudge stacked on top of each other, each topped with chocolate chips, with more fudge pieces in the background.

Peanut Butter Frozen Yogurt Bites

These peanut butter frozen yogurt bites are the frozen dessert of your dreams! With just 4 ingredients — peanut butter, yogurt, maple…

READ: Peanut Butter Frozen Yogurt Bites

6 Keto-Friendly Meals

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Get the recipes: https://tasty.co/compilation/6-keto-friendly-meals

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✨ Food is Medicine | How Nature Nourishes & Heals the Body 🌿 #healthyeating #healthylifestyle

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🍎 Food is Medicine! Nature has provided us with foods that look like the organs they heal.
Discover how different fruits and vegetables nourish specific parts of our body naturally. 🥦

🔹 Pineapple = Joints Support
🔹 Carrot = Eye Health
🔹 Pomegranate = Blood Purifier
🔹 Sweet Potato = Pancreas Support
🔹 Tomato = Heart Health
🔹 Ginger = Stomach Health
🔹 Walnut = Brain Function
🔹 Grapes = Healthy Lungs
🔹 Beetroot = Liver Detox
🔹 Beans = Kidney Health

💡 Start including these natural foods in your diet for better health and healing.
👉 Subscribe for more nutrition & health tips!

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Viral Heavy Cream Fried Eggs



Six sunny-side up eggs cooking in a skillet with herbs and spices, one being lifted by a white spatula.

Viral Heavy Cream Fried Eggs

Heavy cream fried eggs are all the rage on social media right now, and let me assure you, this trend…

READ: Viral Heavy Cream Fried Eggs