Medically reviewed by Kierra Brown, RD Eat 1.6-2.2 grams of protein per kilogram of your body weight daily to optimize muscle growth.Try pairing a high-protein diet with resistance training to build ...

For beginners, walking through the doors of a gym for the first time can be daunting. Where do you go? What should you do? How do you use all these machines? The gym is full of people with all ...