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10 Workout Hacks for Building Muscle

10 Workout Hacks for Building Muscle

    One of the best aspects of your daily routine to apply a life hack to are your personal fitness goals. This is something we’ve covered in past posts, but today we’d like to expand the list.

    By carefully selecting the time of your workout, the combination of techniques, and the proper post-workout snacks, you can maximize your workout to build muscle. Here are the essential tips you need to know.

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    1. Work out at the right time of day

    The time of day when you choose to work out can make all the difference when it comes to working out to your maximum potential. According to Dr. Stuart McGill, an expert in back pain, you should avoid working out first thing in the morning. This is because the discs between your vertebrae fill with fluid during your sleep, making you more susceptible to injury in the morning.

    2. Weights before cardio

    According to the minds behind Dumb Little Man, “trainers, serious athletes and bodybuilders do weights first: this way, your heart rate goes up and when you lift, your body is in more of a fat burning mode. Doing the opposite means that your muscles are already tired by the time you get to weight-training.”

    3. Eat frequently (and take in more calories)

    Keep your energy up and give your body plenty of fuel for building muscles by eating small meals every three hours or so. Make sure to eat plenty of protein, ideally the equivalent amount of protein in grams as your current body weight in pounds. For example, a 150-pound man would aim to take in 150 g of protein per day.

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    Diet and Fitness Expert Dr. Melina Jampolis adds, “Your body can build at most about a half-pound of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain fat, too. I would suggest consuming an extra 250 to 500 calories per day.”

    4. Eat a snack immediately after your workout

    According to Nancy Clark, M.S., R.D., senior sports nutritionist at Healthworks Fitness Center in Chestnut Hill, Massachusetts, protein-heavy snacks should be eaten within 15 minutes of wrapping up your exercise routine. “It might optimize the healing of the tiny muscle injuries that happen [normally] while people exercise,” she says. “Also, protein is satiating”…and that means you won’t be tempted by junk food later on.

    Men’s Health also agrees with the need for protein, but argues that it needs to be balanced with carbs as well. “Although you might think that the carbs will slow weight loss, the opposite can be true. Carbs plus protein helps build muscle (especially if you eat the combo just before and after exercise), and that can indirectly enhance fat loss, because muscle is metabolically active tissue that helps burn more calories around the clock.”

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    5. Stay hydrated

    The last thing you need complicating your workout is a cramp or fatigue, so drinking water before, during, and after your workout for best results.

    6. Never skip the warm up (or the cool down)

    Stretching prevents muscle strain, gets your blood pumping, and can help lower cholesterol when done as part of a yoga or pilates routine. Muscles also need to realign themselves after an intensive workout, which a few minutes of stretching can help to accomplish.

    7. Combine compound and isolation movements

    While isolating certain muscles is important, you need to alternate compound motions as well, which will target multiple muscle groups at once. Compound workouts are good for beginners and for toning certain parts of the body.

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    However, fitness expert Mark McManus argues that compound exercises do have a downside. “ If one muscle within the group being worked is quite weak, it will be responsible for the termination of the set before the other muscles obtain the requisite intensity to stimulate growth. With compound movements, you’re only as strong as your weakest link. Take the lat pulldown for example:  the weaker biceps and forearms will fatigue before the more powerful lats do, meaning you didn’t thoroughly stimulate the body part you intended to when you selected this exercise!”

    8. Gradually increase your weights

    Increase the weight you’re lifting on each exercise by 5 percent each week. If you bench-pressed 100 pounds this week, for example, then next week you should try doing 105 pounds. This gradual increase will yield the best muscle building results without overly straining your body.

    9. Budget the correct amount of time for your workout

    The team at Muscle Hack argues that timing is of the essence when planning your workout. “You shouldn’t train for much longer than an hour at any one time,” they say. “At the end of the day, if you’re not willing to spend an hour in the gym, you haven’t got the right mindset for success.”

    10. Get narcissistic

    By which we mean, of course, to do all your weight lifting in front of a mirror. That way, you can correct your posture and make sure you are fully extending your muscles. Correct form means means maximized results.

    What tips can you share to help build lean muscle? Tell us in the comments below, follow us on Twitter, or take the conversation over to Facebook.

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    Tucker Cummings

    Writer and social media professional sharing productivity tips on Lifehack.

    The Pomodoro Technique: Is It Right for You to Boost Productivity? The Productivity Paradox: What Is It And How Can We Move Beyond It? How to Diagnose the “Phantom Cursor” Issue on Your Mac Extreme Minimalism: Andrew Hyde and the 15-Item Lifestyle 6 Easy Tips for Living with 100 Items or Less

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    Last Updated on July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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