Advertising
Advertising

5 Fitness and Nutrition Hacks to Build Muscle Fast

5 Fitness and Nutrition Hacks to Build Muscle Fast


    Building muscle isn’t rocket science. All it takes is repeatedly doing the things that are proven in the lab and gym to work. This article provides the 5 great ways to build muscle fast. None of them require you to spend lots of money on fancy fitness equipment or nutritional supplements either. All you have to be willing to do is make a few adjustments to your diet, workout, and supplement routines. Put forth the effort and you’ll be able to gain 5-10 lbs. of muscle in a month or two.

    1. Eat Enough Protein Every Day

    Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat. All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle growth. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs. you need to eat about 120 grams daily.

    Don’t stress too much over the exactly how many grams of protein are in everything you eat. Use the eyeball method instead. This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand. This amount contains about 28 grams of protein. Do this every time you eat and you’ll easily be able to make sure you eat enough.

    Advertising

    You also need to know which foods are protein rich. They include: beef, eggs, poultry, pork, and seafood. Drink a protein shake if you’re having trouble eating enough of these foods. The best type of shake for building muscle is one that uses whey and casein proteins as its primary sources. Research shows these are the best protein powders for building muscle. One study also shows that drinking a shake that contains casein protein before bed can actually turn on the muscle building process.

    2. Do ‘Big’ Lifts

    Forget exercises like curls, shoulder presses, and flyes and training individual body parts (chest, back, biceps, etc.) if building muscle is your goal. You must instead perform exercises that train several muscle groups at once. Scientific studies show that exercises that do this are better for building muscle than the aforementioned isolation movements.

    Exercises you should do lots of include: dips, deadlifts, farmers walks, kettlebell swings, military presses, and pull ups. These are the movements that will really stimulate your body to build muscle fast. This article outlines how to perform my favorite muscle building exercise farmer’s walks.

    3. Train Hard Often

    You don’t have to work out every day for hours at a time to build lots of muscle. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 days a week is plenty. Give yourself a days rest after every 1-2 workouts.
    Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps (bench press, dips, military press, push ups), and back (bent over rows, pull ups). I like to include a total body exercise every workout too. I find that they are the best exercises for building muscle fast. This includes exercises like kettlebell swings, kettlebell throws, and farmer’s walks.

    Advertising

    Perform 3-5 sets of each exercise for 6-10 reps. Use a weight that makes it difficult to do the last rep of each set but not so hard that you cannot do it without using good form. Increase the weight you use when you can do every rep of each set.

    4. Rest And Recover Between Your Workouts

    Working out breaks down your muscles and eats into your ability to recover. You build muscle when aren’t exercising. Proper rest and recovery can speed the muscle building process. The best way is to get enough sleep. Getting 7-8 hours of sleep every night will enable you to train harder, longer and build muscle faster. If you can’t get this much sleep daily, take a 45 minute nap during the day to make up the difference.

    Another way to recover faster and speed the rate at which you can build bigger, stronger muscles is to back off a little bit with regard to the number of sets and reps you do at each workout every once in awhile. Studies show that reducing the workout volume (sets and reps) by about 50% every 8-12 weeks can help you make progress significantly faster. This means that instead of doing 12 total sets at a workout you’ll only do 6 using the same weight. Do this for a week. You can then go back to your normal routine.

    Cutting back every once in a while will help you stay mentally fresh too. This in turn gives you more energy to put into your future workouts.

    Advertising

    5. Take Nutritional Supplements That Are Proven To Work

    Once you have the 4 other tips in place you can consider taking nutritional supplements to help you build more muscle. The key thing is to use products that work. I felt the same way at one time too. What I did about is spend time reviewing scientific studies to see which products are shown to work and then try them on myself. While there are several that I found to work, there are 3 that work best. They are branched chain amino acids, creatine monohydrate, and fish oil.

    The first supplement, branched chain amino acids are shown in several research studies to give you energy during your workout, decrease muscle soreness and ‘turn on’ the muscle building process within your body. I find that they work well for me too, especially at increasing my energy and decreasing post-workout soreness. You should take about .05 grams per pound of body weight before and after working out for best results.

    Next is my favorite, creatine monohydrate. If you’re only going to take one supplement to build muscle this is the one. This is because there are dozens if not hundreds of scientific studies that show it safely helps you build muscle and get stronger and plenty of real world evidence too. Taking it helped me gain about 10 lbs. of extra muscle in a month. I also notice that I recover faster between sets and my strength increases when I use it as well.

    If you decide to give it a try, make sure you buy a product that is tested and guaranteed to nothing but creatine monohydrate to ensure its purity. When you take creatine follow what’s referred to as the loading phase which is taking 10-20 grams a day for 5-7 days for the best results. Research shows this is the best way to get as creatine into your cells as quickly as possible. You can then back off to 5 grams a day to keep getting benefits. You can learn more about the best way to load and take creatine at this article.

    Advertising

    Last but not least is fish oil. In addition to being good for the health of your brain and heart, it can also help you build muscle. In one study, subjects taking 2 grams of fish oil daily for 6 weeks added a couple pounds of muscle. They lost fat too. All without changing their diet or exercising at all. When shopping for a fish oil supplement, make sure you buy a concentrated source that’s tested to be free of impurities and pesticides.

    Summary

    • Eat about .8 grams of protein per pound of body weight.
    • Do total body workouts using ‘big’ exercises like dips, pull ups, and squats.
    • Workout 3-4 days a week using heavy weights.
    • Make rest and recovery a priority. Sleeping 8 hours a night is key.
    • Take a few supplements that are proven to build muscle like creatine monohydrate.

    Now all that’s left for you to do is to apply this info…and get to work in the gym!

    (Photo credit: Weights and Water via Shutterstock)

    More by this author

    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) Fish Oil Weigh Loss: What to Expect and How to Choose the Fish Oil Get In Shape Fast With This 20 Minute Workout 5 Fat Loss Workout Hacks—Lose Weight Faster Four Ways to Lose Weight Fast

    Trending in Lifestyle

    1 12 Practical Tips To Stay Fit For Christmas 2 How to Flow Your Way to a More Productive Life 3 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep 4 Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny 5 If You Think You’re in an Unhappy Marriage, Remember These 5 Things

    Read Next

    Advertising
    Advertising

    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

    Advertising

    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

    Advertising

    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

    Advertising

    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

    Advertising

    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

    Read Next