Exercise for different body goals

A healthy diet and physical activity are essential for good health, especially if you’re working towards your ideal body goal. Whether you’re planning on gaining some muscle, losing, or gaining weight, here are my tips to help you reach your goal.

Exercise to gain muscle

Image via Unsplash

Muscle gain is a process where your body builds muscle by burning energy and fat. The physical act of building muscle is easier said than done because in order to build muscle, you need to be serious about exercising and changing your diet. An example of exercise to gain muscle would be weight training.

With muscle gain, it’s important to add lots of protein in your diet. Examples of protein food sources would be lean meat, grilled fish, chicken, beans, lentils, eggs, or drinking a natural protein shake.

Exercise to lose weight 

Image via Unsplash

Losing weight is something that can’t be achieved by only focusing on physical activity. While exercise is important for overall health, how much of what you eat has a much bigger impact on your goal of losing weight. This should be accompanied with weight loss workouts such as:

Aerobic/cardio exercises (running, jogging, walking)

Skipping or jumping rope


Avoid foods that are highly processed, such as junk food as they’re loaded with sugar, refined wheat, and added fats. Consider substituting starch (pap, rice and samp) with fresh fruits, vegetables, and whole wheat foods.

Exercise for weight gain

Image via Unsplash

If your goal is to gain weight, you might feel frustrated that working out can instead lead to weight loss. However, there are many workout options available and a specific diet to follow to help you reach this goal.

Try eating foods that are high in protein, carbohydrates, and healthy fats. Just remember that there is no need to over-indulge if your goal is to gain weight. It’s all about being disciplined. Consider adding strength-building bodyweight exercises into your home workout routine, with specific workouts such as:


Abdominal exercises


Achieving your ideal body goal can seem hard at first, but with determination, discipline, and consistency, you can reach your goal, Choma. There’s no magic pill that can help you reach your goal. There are many products available that promise quick easy solutions, however many of these have ingredients that are harmful to your health. Restrictive diets also aren’t the way to go, as they can lead to health issues over time. Exercise and a healthy diet change is all it takes- just be patient with yourself.

Remember, if you or a friend need advice or help, you can contact me here on Ask Choma, send a Facebook message or a Twitter DM, or a WhatsApp Message (071 172 3657).