Daijiworld Media Network – New Delhi

New Delhi, Oct 3: Building strong, healthy muscles goes far beyond lifting heavy weights at the gym. According to lifestyle coach Luke Coutinho, true muscle growth depends on how you sleep, eat, move, and recover — habits that often matter as much as training itself.

In a recent Instagram post shared on Tuesday, Luke highlighted that while intense workouts play a role, muscles actually grow during rest and recovery, not while exercising.

Here’s his breakdown of the essentials:

1. Sleep

“Muscles don’t grow in the gym; they grow when you rest,” Luke stressed. Deep sleep triggers the release of growth hormones that repair micro-tears caused by training. He recommends 7–9 hours of quality sleep, keeping the bedroom cool and dark, and avoiding screens

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