#Musclebuilding

A new wave of research is shaking up conventional thinking about protein and muscle gain, offering a message of reassurance for Thai fitness enthusiasts, bodybuilders, and athletes alike. Contrary to the widely held belief that certain types of dietary protein – like whey, casein, or plant-based proteins – are inherently superior for bulking up, new findings suggest that the kind of protein eaten may not make a significant difference for muscle growth, as long as total protein intake remains adequate.

A growing body of research is overturning traditional advice about dieting, pointing toward higher protein intake—rather than food restriction—as a more effective strategy for healthy fat loss and muscle gain. In particular, a recent spotlight on high-protein diets for women suggests that simply eating more protein could significantly improve body composition, even without altering overall calorie intake or increasing exercise.

For many Thai women, and indeed women globally, the prevailing wisdom of “eating less” for weight loss has dominated health messaging for decades. However, this restrictive approach can lead to unhealthy cycles of under-eating, poor nutrition, and difficulty sustaining weight changes. As highlighted in a recent mindbodygreen article, nutrition experts warn that the popular advice to cut back on food overlooks a critical element: protein intake. According to exercise physiologist and nutrition scientist referenced in the article, inadequate protein may be a key reason why some people struggle to lose fat and build muscle.

A growing body of research suggests that increasing protein intake, rather than simply eating less, can be an effective approach for healthy fat loss and muscle gain—even without changing total calories or exercising more. Recent attention on high-protein diets for women highlights how dietary quality can shift body composition.

For Thai women and many others, the traditional “eat less” mindset has long shaped weight-loss messaging. But restricting food can trigger cycles of under-eating, poor nutrition, and difficulty maintaining changes. Experts emphasize that protein is a crucial missing piece in many diets. In studies cited by nutrition researchers, insufficient protein may hinder fat loss and muscle gain.

A recent discussion among fitness experts and new research has reignited public interest in the age-old debate: Is running or swimming more effective for building muscle and losing weight? According to a detailed comparison presented in a recent Women’s Health Magazine article, both forms of exercise deliver unique health benefits, but their suitability greatly depends on personal health goals, accessibility, and physical condition—a question that resonates for many readers in Thailand as the country’s fitness culture continues to thrive.

Recent discussions among fitness professionals and new research renew the debate: which is better for building muscle and losing weight—running or swimming? A detailed comparison shows both activities offer distinct health benefits, with suitability depending on personal goals, access to facilities, and physical condition. This matters in Thailand as the fitness culture grows and people seek practical, sustainable routines.

In the Thai context, factors like urban living, air quality, and rising rates of obesity and chronic disease make cardio choices especially relevant. Understanding how running and swimming affect muscle development and weight loss helps people pick routines that fit city life, gym access, and climate.

New science is debunking hype about rapid gains and replacing it with practical, evidence-driven guidance. For Thai fitness enthusiasts, trainers, and health professionals, the latest findings emphasize patience, smart training, and sustainable habits that improve health as well as aesthetics.

Muscle growth, or hypertrophy, happens when resistance stresses muscle fibers and triggers a cascade of signals that increase muscle protein synthesis. Protein becomes part of muscle fibers, leading to bigger, stronger muscles over time. In a world of quick-fix tips, research shows that progress is steady rather than dramatic, and factors like nutrition, recovery, and training design matter as much as effort.

The question of how long it takes to build muscle—one that has launched thousands of internet trends and fitness fads—demands more than viral answers. Recent scientific research is stripping away myths, instead shining light on evidence-based routes to muscle growth, and emphasizing the importance of patience, consistency, and smart training. For Thai fitness enthusiasts, trainers, and healthcare professionals, the latest insights matter not just for aesthetics but for lifelong health and wellbeing.

Confusion about which exercises actually build muscle and keep you healthy isn’t new, but recent comments from renowned exercise scientist Dr Mike Israetel have cut through the noise, sparking debate and introspection among fitness enthusiasts worldwide. According to Dr Israetel, five classic moves common in gyms and homes—including the lengthy plank and the ever-popular Superman—may offer little benefit compared to smarter, more challenging alternatives. The debate, first reported in an article by Men’s Health UK, has swiftly gone viral, prompting Thai fitness lovers to ask: Are we sweating over exercises that offer “the illusion of hard work,” while missing out on more effective gains? (Men’s Health UK)

The age-old question “How long does it take to build muscle?” sparks endless debate in gyms, fitness chats online, and among health experts. Contrary to the promises of quick-fix routines and miracle supplements scattered across social media, leading research and fitness experts agree: building real muscle is a slow but attainable journey that rewards consistency, smart planning, and healthy habits. For health-conscious Thais — from fitness beginners at ฟิตเนส near home to seasoned bodybuilders in Bangkok’s bustling gyms — understanding the science behind muscle growth can mean the difference between fleeting fads and lasting results.

The question “How long does it take to build muscle?” is common in gyms and online chats. Across research and professional guidance, the answer remains steady: real muscle growth takes time, with progress driven by consistency, smart planning, and healthy habits. For health-conscious Thais—from beginners training at local clubs to Bangkok’s seasoned lifters—understanding the science helps distinguish lasting results from passing trends.

Hypertrophy, the technical term for muscle growth, starts when targeted exercise applies enough tension to muscle fibers to trigger adaptation. A fitness expert from a leading urban clinic explains that this tension activates biological signals that elevate muscle protein synthesis, integrating new proteins into fibers to increase size and strength. Resistance training—using dumbbells, barbells, or bodyweight—remains essential to spark this process. The goal is challenging effort that promotes growth while avoiding injury or burn-out.

For decades, fitness enthusiasts and nutrition experts in Thailand and around the world have debated whether eating animal-based or plant-based protein is better for muscle building. Now, new research from the University of Illinois—published in Medicine & Science in Sports & Exercise—has found that both plant and meat proteins support muscle growth equally, so long as overall protein intake is sufficient. This finding could shift the way Thai athletes, gym-goers, and health-conscious citizens approach their diets, expanding acceptance of plant-based eating patterns while reassuring those who consume traditional animal protein sources.

A recent study from the University of Illinois, published in Medicine & Science in Sports & Exercise, shows that plant-based and animal-based proteins support muscle growth equally well, provided overall daily protein intake is sufficient. This finding offers Thai gym-goers and health-conscious citizens more flexibility in their diets while respecting traditional eating patterns.

The study involved 40 healthy adults aged 20 to 40 who trained regularly. Researchers found no meaningful difference in muscle growth between vegan and omnivorous diets when total protein intake was around 1.1 grams per kilogram of body weight daily. An important takeaway is that distributing protein evenly across meals did not outperform concentrating protein in fewer meals. In short, meeting daily protein needs matters more than meal timing.

A growing wave of fitness skepticism is reshaping how Thais train. Renowned exercise scientist Dr. Mike Israetel recently argued that five familiar moves—planks and Superman among them—may deliver less growth than smarter, more demanding options. The discussion, sparked by a feature in Men’s Health UK, has resonated with Thai fitness enthusiasts who wonder if they’re chasing the appearance of effort rather than real gains.

Why this matters in Thailand: Gym memberships have surged across Bangkok and into regional hubs like Chiang Rai. With the post-pandemic fitness boom and government campaigns promoting “Exercise for a Better Life,” Thais are moving more but must move smarter to maximize results and minimize injury.

In a provocative new analysis that’s sparking heated discussions among gymgoers worldwide, internationally renowned exercise scientist Dr. Mike Israetel has named five commonly performed exercises that he considers largely ineffective—labeling them “a waste of time”—and offers evidence-based alternatives expected to yield better muscle gains, joint protection, and gym satisfaction. The advice, originally published by Men’s Health UK, arrives as Thai fitness culture booms, with more people than ever seeking smart, science-backed approaches to strength and health. Understanding which exercises truly deliver is crucial for busy Thais, from seasoned fitness buffs in Sathon to working parents trying to squeeze in a morning workout before facing Bangkok traffic (Men’s Health UK, 2025).

The right amount of protein for muscle building—long a debated topic among athletes and health enthusiasts—has become clearer thanks to a wave of recent international studies. New research, echoed in a recent feature from NDTV, is helping Thai readers cut through myths and expensive supplement marketing in pursuit of real gains from both diet and exercise. So, exactly how much protein do you need, and does it matter whether it comes from animal or plant sources? And crucially, are Thais consuming protein the right way for both muscle and overall health?

Protein is essential for building and repairing muscle, but how much you need depends on activity, age, and body weight. For a typical sedentary adult, the minimum daily intake is about 0.8 grams per kilogram of body weight. So, a Thai weighing 60 kilograms would aim for around 48 grams daily—roughly the amount in a serving of grilled chicken or a combination of eggs and tofu. This baseline helps prevent muscle loss; anyone pursuing gains from resistance training will require more.

A provocative analysis by a leading exercise scientist has sparked debate among gym-goers worldwide. Dr. Mike Israetel has labeled five popular exercises as largely ineffective and offered smarter, evidence-based alternatives designed to boost muscle gains, protect joints, and improve gym satisfaction. The guidance was first published by Men’s Health UK and arrives as Thailand’s fitness culture thrives, with more people seeking science-backed approaches to strength and health. For busy Thais, from fitness enthusiasts in Bangkok’s business districts to parents juggling work and school runs, knowing which exercises truly deliver matters.

Thai fitness enthusiasts since the pandemic have learned that smart training can beat long, grind-it-out sessions. New expert guidance highlights five compound exercises that deliver strength and size quickly. This approach aligns with Bangkok and regional gym culture where time is precious after work and family commitments. Research summarized by health and fitness outlets shows that prioritizing multi-joint movements can reduce gym time while maximizing gains.

A leading exercise scientist identifies deficit deadlifts, walking lunges, underhand lat pulldowns or pull-ups, incline close-grip presses, and hang muscle snatches as the core moves. Each targets multiple muscle groups, emphasizes a full range of motion, and minimizes the risk of overloading a single muscle. For Thai gyms—ranging from urban clubs in Siam Square to community centers in the south—these moves offer a practical path to meaningful progress with limited equipment.

For Thai fitness enthusiasts balancing work, family, and other commitments, time-efficient workouts that still deliver results are not just a wish—research shows they are very much a reality. Recently, exercise scientist Dr. Mike Israetel highlighted the top five most efficient strength-training exercises, aiming to help people get “ultra jacked” in the shortest possible time. His list, presented in a detailed YouTube analysis and summarized by Yahoo Lifestyle, focuses on maximizing both strength and muscle size (hypertrophy) through compound, full-range movements, marking a significant, evidence-based shift away from long, isolated workout sessions. This news has quickly become a topic of interest across fitness forums and gyms in Bangkok, Chiang Mai, and beyond, resonating deeply with those seeking smarter—not just harder—ways to train (source: https://www.yahoo.com/lifestyle/5-most-efficient-exercises-adding-160000417.html).

The age-old debate over whether high-repetition, low-weight workouts or low-repetition, high-weight sessions are best for building muscle has taken center stage once again, thanks to recent scientific findings. A new study published in the Scandinavian Journal of Medicine & Science in Sports sheds fresh light on how different resistance training strategies uniquely influence muscle growth, particularly within the hamstrings—a muscle group critical not just for athletes, but for anyone wanting strong, functional legs. With gym culture on the rise across Thailand and Asia, these insights are especially timely for local fitness enthusiasts, trainers, and the expanding community of health-focused individuals.

A fresh look at how we build muscle is resonating with Thai fitness communities. A recent study in the Scandinavian Journal of Medicine & Science in Sports examined how high-load, low-repetition training compares with low-load, high-repetition methods—especially for the hamstrings, a key muscle group for leg strength and daily mobility. With gym culture expanding across Thailand, these findings come at a timely moment for athletes, recreational lifters, and fitness professionals alike.

Deciding between strength training and cardio is a common dilemma for gym-goers in Thailand. A recent GQ feature and new research suggest the best path is a smart balance, not choosing one side. For Thai health, weight management, and brain health as we age, this approach matters now more than ever.

Both cardio and strength training offer distinct, complementary benefits. Strength training builds lean muscle, boosts metabolism, improves bone density, and lowers injury risk. A respected NHS-registered dietitian notes that resistance work is essential for vitality. Long-term data from a major Harvard study showed those prioritizing strength maintained lower body fat over 12 years, even though cardio workouts burn more calories in the moment. For Thai adults dealing with central obesity, maintaining muscle helps keep metabolism higher and supports healthier waistlines.

Deciding whether to prioritize strength training or cardio is a question that plagues gym-goers and health-seekers worldwide, and Thai fitness enthusiasts are no exception. A recent article in GQ (GQ, 2025), along with a slew of emerging research, sheds new light on the debate, suggesting that a smart balance—not picking sides—is the true key to lifelong health, effective weight loss, and even brain wellness as we age. As Thailand faces its own health challenges, understanding how to tailor our routines to these findings is both timely and relevant.

In a bold and refreshingly candid critique of conventional gym wisdom, exercise scientist Dr Mike Israetel has shared his thoughts on common workout moves many Thais might be relying on, warning that five popular exercises simply don’t deliver the results people expect. Speaking to Men’s Health UK, Dr Israetel emphasises that while no exercise is inherently “stupid,” some are much less effective than others—an important revelation for Thai fitness enthusiasts eager to maximise their time at the gym or during home workouts (source).