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 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 7 Best Weight Loss Supplements That Are Healthy and Effective 4 8 Beginner Yoga Tips for Just About Anyone 5 13 Most Common Muscle Building Mistakes to Avoid

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

    Advertising

    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

    Advertising

    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

    Advertising

    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    Advertising

    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

    Read Next