If you want to increase your muscle mass and get a more toned body, there are a few things you can do:
1. Exercise: Doing strenght exercises can help you build more muscle. You should focus on exercises that work out a few large muscle groups, like squats, bench press, and pull-ups.
2. Gradually increasing the intensity: To build more muscle, you need to increase the difficulty of your workouts over time. You can do this by gradually lifting heavier weights or doing more reps.
3. Eating well: To build muscle, your body needs enough protein, carbohydrates, and healthy fats. You should eat a lot of protein. Eat 1 or 2 grams of protein per kilogram of body weight.
4. Rest: It's important to let your muscles rest and recover between workouts. Make sure you sleep well and take breaks between workout days.
5. Sticking to your routine: Building muscle takes time and patience. To see results, you need to be consistent with your exercise routine and eating habits.
By following these tips, you can increase your muscle mass and achieve your fitness goals over time.
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