Daijiworld Media Network – New Delhi

New Delhi, Oct 3: Building strong, healthy muscles goes far beyond lifting heavy weights at the gym. According to lifestyle coach Luke Coutinho, true muscle growth depends on how you sleep, eat, move, and recover — habits that often matter as much as training itself.

In a recent Instagram post shared on Tuesday, Luke highlighted that while intense workouts play a role, muscles actually grow during rest and recovery, not while exercising.
Here’s his breakdown of the essentials:

1. Sleep

“Muscles don’t grow in the gym; they grow when you rest,” Luke stressed. Deep sleep triggers the release of growth hormones that repair micro-tears caused by training. He recommends 7–9 hours of quality sleep, keeping the bedroom cool and dark, and avoiding screens before bedtime.

2. Protein

Protein is the building block of muscle repair. Since the body doesn’t store it, Luke advises spreading protein intake across the day. Great options include chicken, fish, eggs, paneer, lentils, beans, soy, and tempeh, balancing both plant and animal sources.

3. Carbohydrates

Carbs provide energy and help spare protein from being used as fuel. Luke suggests opting for wholesome carbs like rice, quinoa, oats, and sweet potatoes, especially before and after workouts to support performance and recovery.

4. Resistance Training
Luke emphasised progressive overload — steadily increasing weights, reps, or intensity. He recommends compound lifts such as squats, deadlifts, presses, and pull-ups for effective muscle engagement.

5. Consistency

Lastly, Luke underscored the importance of showing up consistently. Tracking workouts and food habits while celebrating small wins can make the journey sustainable.