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How to Build Muscle Without Eating Meat

Guest Contributor: Andrea Lowell


Want to add some sexy muscle to your physique, but not bulk up everywhere?

Well, the secret, my friends (and not a lot of people believe it until they try it) is: A PLANT BASED DIET.

The biggest myth in the fitness industry is that you need meatto make your body sculpted. Ive been told by several trainers that I cant build muscle because you dont eat meat.But, thats just not true. My body has never been as rock hard, and popping out in all the right places, since I paired my dietary habits with some intelligence. Amino acids are the building blocks of proteins, so if youre looking to make that booty (or 6-pack) pop, you need to load up on the essential amino acids, so that your body can produce the protein needed to repair and grow the muscles youre trying to build.

One of the biggest mistakes people make when they ditch the meat, is that they DONT EAT ENOUGH. When you eat a diet comprised of fruits, vegetables, legumes, and nuts, you can actually eat a LOT more than youre used to. YES! Muscle burns a lot more calories than fat – to be maintained – so if youre not getting the nutritious calories your muscles need, they arent going to stayor grow!

Eating protein rich foods like spinach, black beans, and peas is a great start. But, dont neglect the essential fatty acids to nourish and build the muscle. Include other high protein foods that have the healthy fats, like avocado, chia seeds, and goji berries. Now, the fun part. Youre eating tons of food; now it’s time to lift. You need to do strength training exercises that are a bit challenging. Remember: If it doesn’t challenge you, it wont change you. Strive for exercises to be about a 7-8 on a 1-10 scale of difficulty. New research also shows that after a killer set, rest 3-5 minutes before hitting it again, for optimum muscular growth. My suggestion? Do some other exercises, tackling other body parts, while you wait to hit the second and third sets.


In a nutshell:

  1. Eat for nutrients. Look for bioavailable protein, and essential fatty acids.
  2. Eat a LOT!
  3. Lift heavy!


If you need any guidance, ask a trainer, or, find me on Instagram @AndreaLowellFitness. Hard bodies year round, here we come!



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