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However, it's a good idea to vary reps and sets to keep your muscles guessing and speed up your gains. Each meal should include a lean protein, such as chicken, egg whites, fish or low-fat dairy, as well as a healthy fat and carb source. Healthy fats include unsaturated sources like olive oil and nuts. The National Sleep Foundation recommends that teens get at least 8. If possible, find a workout partner to train with -- not only will this help keep your workouts fun, but it can also provide motivation and make the gym environment seem less intimidating.

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Lila. Age: 26.
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Step 1 Create a resistance training split schedule.

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Cordelia. Age: 31.
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Girl's Biceps

Seek the assistance of a trainer if you're not sure how to perform a movement or use a machine. Sleep debt can hinder protein synthesis, which is the process of building lean mass. Inadequate sleep can also slow muscle recovery and cause a loss of muscle mass.

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