"Many people have successfully made their bodies fitter and increased muscle mass without consuming supplements or protein milk. One of the key factors to increasing muscle mass is weightlifting. However, exercising alone is not enough. There are several things to consider if you want to increase muscle mass. Check out the tips from Certified Nutrition & Health Coach, Dion Haryadi, below."

Dion suggests consuming around 1.6-2.2 grams of protein per kilogram of body weight if your weight is ideal. For Dream friends who are still overweight, you can consume 1.2-1.5 grams of protein per kilogram of body weight per day. Consuming a smaller amount of protein can help prevent weight gain due to excessive calorie intake in someone who is overweight. Of course, the overall calorie intake also needs to be controlled and gradually reduced.

The calculator can be found on various websites and free applications that can be downloaded to your mobile phone. In that application, Sahabat Dream can also track daily calories and nutrition to ensure your needs are met. If you are trying to lose weight and create a calorie deficit but still want to increase muscle mass, don't reduce your calorie intake too much. Apart from that, adjust your calorie intake according to your health goals.

You can find out various strength exercises that can be done with or without gym equipment. Even, Sahabat Dream can do it at home and create a combination of movements according to comfort and desired goals, so that exercising is more comfortable.