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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.

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    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.

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    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.

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    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.

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    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)

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    Last Updated on June 24, 2019

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

    1. Cheesy Tortellini With Ground Beef

    Cheesy tortellini with ground beef

      This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

      2. Cranberry Pork Roast

      Cranberry pork roast

        Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

        3. Greens and Beans

        Greens and beans

          Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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          As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

          4. Chicken Curry

          Chicken curry

            That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

            5. Honey Sesame Chicken

            Honey sesame chicken

              Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

              6. Mushroom Spinach Stroganoff

              Mushroom spinach stroganoff

                In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                7. Stuffed Peppers

                Stuffed peppers

                  If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                  8. Cilantro and Lime Chicken

                  Cilantro and lime chicken

                    Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                    9. Beef Fajitas

                    Beef fajitas

                      This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                      The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                      10. Asian Chicken Lettuce Wraps

                      Asian chicken lettuce wraps

                        Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                        11. Hawaiian Chicken

                        Hawaiian chicken

                          This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                          12. Beef and Barley Stew

                          Beef and barley stewd

                            Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                            13. Meatball Soup

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                            Meatball soup

                              This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                              14. Turkey Black Bean Chili

                              Turkey black bean chili

                                Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                15. Ham and Pinto Bean Soup

                                Ham and pinto bean soup

                                  What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                  Conclusion

                                  With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                  This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                  Featured photo credit: Google via bettycrocker.com

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