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Tips on How to Build Muscle Naturally

By OneShare Health on 9:00 AM on September 24, 2020

Tips to Build Muscle | OneShare Health Blog

Learn how to gain muscle from home with these 3 basic health tips.

When you think of muscles, do visions of Mr. Universe and Dwayne ‘The Rock’ Johnson flash through your head? Though building muscle is a passion, even a hobby, for many, the rest of us shouldn’t be so quick to dismiss this fundamental body building block (say that three times fast). Your muscles can be as subtle or as apparent as you’d like; the important thing is that you are taking steps to build them.

Tips to Build Muscle | OneShare Health Blog


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OneShare Health is a Christian health share whose Christian medical sharing Programs are tailored to fit our Members’ unique health care needs. With origins in the Anabaptist faith, we believe in the biblical concept of sharing with our fellow brothers and sisters in need, and medical sharing is one way we respond to their needs. What is medical sharing? Our Members pay a Monthly Contribution, and all contributions are then pooled together and shared towards other Members as eligible medical needs arise*. Experience the difference of Christian cost-sharing ministries and join OneShare Health today.

*Sharing Eligibility is subject to Program Guidelines, limitations, Maximums, and Pre-Existing Condition Exclusions. Refer to membership guide for full details of sharing eligibility.

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Did you know that muscle is the main driver of heat generation and also largely influences your body's metabolism (U.S. News & World Report)? It also helps increase bone density, manage weight, and improve quality of life. These health benefits alone prompted us to dig a little deeper into how we can start building muscle naturally as opposed to spending money at a gym.

Check out these three tips to gain muscle that you can try at home:


Eat more protein. Protein builds muscle. On average, men and women who are considered ‘sedentary,’ or who don’t lead active lifestyles, should be consuming anywhere from 46-56 total grams of protein per day, according to the DRI (Dietary Reference Intake). The more active you are, however, the heartier your meals should be! If you work out often, i.e. break down muscle regularly, plan on eating 1 gram of protein per pound of body weight, or 2.2 grams of protein per kilogram. (Note: If your diet does not include eating meat, then eggs and dairy are an excellent source of protein; Vegans should try eating more lentils, tofu, seeds, and nuts!) How to Build Muscle | Eat Protein


Eat more whole foods. Whole foods are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Some examples include fresh meat, fish, poultry, eggs, vegetables, fruits, rice, oats, quinoa, etc. Start by eating one meal daily that is made up of 90% whole foods, then, over time, up the ante to include whole foods in your breakfast, lunch, and dinner. Before you know it, your grocery cart will be full of whole foods that will help keep on you on the path towards building muscle naturally.Tips to Gain Muscle | Eat Whole Foods


Get more sleep. The Spartan Race website reminds us that when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of cortisol (i.e. the stress hormone) in check. According to a study in the Journal of the American Medical Association, sleeping for five hours, as opposed to the recommended 7-9 hours, per night for just one week cuts muscle-building testosterone levels by 10 to 15 percent. Bad habits, beware, and learn how to get good sleep here!How to Gain Muscle | Get Good Sleep


Our Christian health blog is full of DIY tips and health advice that will have you eating healthy, living accountably, and leading your best life in no time. Subscribe today and see what the OneShare Health difference is all about.


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“Therefore encourage one another and build one another up, just as you are doing” 


1 Thessalonians 5:11 (ESV) 

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ONESHARE HEALTH, LLC (ONESHARE) IS NOT AN INSURANCE COMPANY BUT A RELIGIOUS HEALTH CARE SHARING MINISTRY (HCSM) THAT FACILITATES THE SHARING OF MEDICAL EXPENSES AMONG MEMBERS. As with all HCSMs under 26 USC § 5000A(d)(2)(B)(ii), OneShare’s members are exempt from the ACA individual mandate. OneShare does not assume any legal risk or obligation for payment of member medical expenses. Neither OneShare nor its members guarantee or promise that medical bills will be paid or shared by the membership. Available nationwide, but please check for the most up to date state availability listing. 


Enrollment in OneShare is not a contract for insurance. Participation in OneShare is voluntary. Enrollment as a OneShare member is voluntary, and the sharing of monetary contributions is voluntary. You are free to cancel your membership at any time. OneShare requests that a voluntary sharing contribution be made for each month you are enrolled, to facilitate the sharing of requests published on behalf of other members. 

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