Building muscles...

Hello doctor, since I was in class 7, I have a very big biceps. All my friends Will see me with envy. I focus solely on building biceps. My biceps looks like a hard leather cricket ball. My hands are very strong. But except my hands, all other parts of my body doesn't seem like muscular. What should I do to strengthen my muscles all over my body. For building muscles, What should I do? I'm on my weight loss program currently. Should I start my strength training exercises along with the weight loss of program or should I start my strength training exercises after shedding my extra pounds? Is it very hard to build muscles? I don't want to be a big frame bodybuilder. I just wanna improve my strength and look muscular, that's it. Will it take a long time? What is the mechanism of building muscles? Help me. Thank you.
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Doctor Answers (1) on Building muscles...

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Ms. Rashmi Sharma Faridabad | Dietitian/Nutritionist
Exercise for 2 hrs/day include (legs, hips, back, chest,abdomen, shoulders and arms) atleast two times each week. Protein should make up 10 to 35 percent of total calories and excessive protein is not beneficial for health. Daily intake foods are( 1 large egg, 1cup low fat milk,1/2cup low fat cottage cheese and 1 cup quinoa)= 36 gms of protein in a day. Weekly or fortnightly foods are 1 cup low fat yogurt=12 gms, 2 tablespoon peanut butter= 8 gms 3ounces [lean ground beef=22gms, skinless baked chicken=26 gms, grilled salmon=21gms].
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