Building muscle isn’t just about crushing that #LiftLife. Toning and gaining muscle mass also involves your diet and day-to-day lifestyle. But don’t worry. We’ve got your back (and your back muscles) covered.

We know it can be hard keeping it so hardcore. But muscle fatigue can lead to better gains. Shoot for 3 to 5 sets of 6 to 8 reps at a high intensity to maximize muscle growth.

You burn energy when you work out. So, it’s important to bump up your calorie intake when you’re pushing it in the gym.

Protein helps you build and maintain muscle tissue. It’s a good idea to eat a protein-packed snack or meal about 1 to 2 hours before and after you train. About 10 to 20 grams should do the trick.

Protein gets all the street cred, but carbs also help your bod build muscle. One 2010 research review suggested that eating carbs after a workout is the most important way to get build your glycogen stores back up. (Your glycogen stores are like an energy storage system for your bod.)

A research review found that sleep is vital for athletic performance and recovery. A crucial muscle-building hormone is released during deep sleep. It also gives your muscles a chance to relax.

Some folks swear by supplementing with creatine. It’s a natural substance that’s found in your muscle cells. A research review showed that taking about 5 grams per day can help you train longer and harder.

A fitness app can help you keep track of your diet and exercise routines. They’ll also give you pointers on how to enhance your results.

Pro tip: Look out for apps that can connect you to 1-to-1 training sessions. They’re fab if you’re new to fitness.

Stay hella hydrated before, after, and during your workouts. A 2003 research review showed that dehydration can slow down protein production. It can also speed up protein breakdown and increase your risk of injury.

Isolation exercises are a great way to build one muscle group at a time. An isolation routine can also correct muscle weakness and increase your balance.

You should always give your bod time to bounce back after every workout. The exact recovery time depends on how long and intensely you worked out for.

Getting started can be the hardest part of any lifestyle change. By creating muscle-building habits (like the ones above) you can set yourself up for success.

There’s no magic muscle formula that can get you instant gains. But if you set realistic goals and stick to them, the results will come.

Remember, your diet is a key component in gaining muscle mass. Try to focus on lean proteins and complex carbs to optimize your results.

Def check out a fitness app or make an appointment with a personal trainer if you’re new to #FitFam. This can help you learn the basics.

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