The goal of many fitness regimens is to burn fat and build muscle. Muscle development helps harness calories into positive growth for your body, but it can be tricky to get the best results. Here are some tips to guide you to the best results. Be sure to check with your doctor before undertaking any new exercise regimen!

High-volume, medium-intensity training will give you the best results over time. For each exercise you do, the sweet spot is ten to fifteen repetitions with less than a minute between sets. This stimulates the production of lactic acid in the muscles, making you “feel the burn” and encouraging growth.

Push yourself as close to failure as you can. The ideal feeling when you’re lifting or working with weights is that you can’t do one more. Nearing that “failure point” means that you have worked your muscle to its current limit, which spurs it to develop more.

Work out at least three days a week. Too much time off between sessions gives your muscles time to contract and undo all your hard work. When you’re first starting out, two sessions a week might be sufficient, and if you’re really pushing yourself four or more are doable, but three is the magic number.

Manage your diet to ensure that you are eating the proper amount of calories and protein to give your body the fuel it needs. Building muscle requires a baseline amount of protein, so if you do feel the need to reduce your intake, try to take it from carbs and fats instead. 

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