Advertising
Advertising

5 Ways To Build Muscle Quickly

5 Ways To Build Muscle Quickly

When most people think of building muscle and gaining weight, it seems like quite a long process with a lot of work involved. However, generally this is because people aren’t really sure of the best techniques to use or the latest research involved, which can both speed up the process.

Let’s face it, it seems like we all want more definition in our legs, arms and abs. I can’t think of one woman who wouldn’t like that perfect, subtle, feminine line on her bicep, or a man who doesn’t want a big chest and arms. However, for most these results have seemed nearly impossible to achieve…until recently.

Below are five simple ways to help you build muscle and gain weight fast:

Advertising

1. Eat protein before bed and prior to working out

New research in the Journal of Medicine & Science in Sports & Exercise reports that taking 20 grams of protein after working out, and then again half an hour before bed, increases muscle growth naturally. You body will be working for you while you sleep!

It is important to know that 20 grams of protein equates to seven ounces of Greek yogurt. Don’t like Greek yogurt? You can also get this protein by gulping down two large glasses of low-fat milk! How simple is that!

2. Do resistance exercise training

The most effective way to increase muscle strength and muscle mass is resistance exercise training. Resistance exercise is usually done with free weights or weight machines; however, fast sprints on an ergometer at high resistance can also achieve increases in strength and mass.

Advertising

To ensure one doesn’t burn out and can pack on the weight from resistance training, one study in the European Journal of Sport Science mentioned the importance of restoring the depleted glycogen in your muscles by consuming carbohydrates (>1 g per kg) and protein (>10g) early after an exercise session.

3. Take creatine supplements

To assist resistance training and get faster results, there are a few proven supplements that have been known to help. One of which is creatine, and when taken over several days, it has been proven to increase your body mass through water retention. It can also increase your ability to lift more weights in a high-intensity, repetitive ergometer performance. It is important to note that even though supplementation may enhance the strength gains made through training by a small to moderate margin, the trade off is likely to be better results when it comes to bulk.

build muscle quickly
    4. Before your start, make sure your intestines are clean
    Advertising

    Sometimes, it doesn’t matter how much you work out or eat, if your organs aren’t functioning properly, or are full of toxins, you may not achieve success. This is why some athletes take very gentle detox teas in the morning or at lunch to help flush the toxins from their kidneys and reduce unwanted inflammation in their bodies. There are a few caffeine-free, yummy, detox teas. One great recommendation I’d make is called Ultra Slender Detox. It’s 100% natural and just contains herbs. It’s also known for helping with skin issues and for increasing energy. This is great to take in the morning when you wake up to kick start your day, and so you will get the most from  your workout.

    5. Conjugated linoleic acid supplements

    You may be wondering what the heck “conjugated linoleic acid” is and how it is different from other supplements out there. Conjugated linoleic acid (CLA) is actually very important to human health and is a slightly altered form of an omega-6 fatty acid. It’s derived from many of the foods we eat, including meat and dairy products.

    So what is so special about CLA? Well, CLA supplementation has been shown to improve the lean mass to body fat ratio; decreasing fat deposition, especially on the abdomen, and enhancing muscle growth. CLA achieves this reaction by reducing body fat though enhancing insulin sensitivity so that fatty acids and glucose can pass through muscle cell membranes and away from fat tissue. This results in an improved muscle to fat ratio.

    Advertising

    One study out of Norway also had great results with CLA. Specifically, researchers were able to prove CLA increases muscle mass. The researchers studied a group of healthy but overweight men and women, who were given 1.7g, 3.4g, 5.1g, or 6.8g of CLA per day. All groups showed significant reduction in body fat and an increase in lean muscle, but this effect was most significant for the two latter groups. Another amazing benefit that was found in this study was that all group participants showed a reduction in blood fat and cholesterol.

    Have you tried any of these techniques? Let us know how they worked for you. Have you got any other tips for increasing muscle bulk naturally? Feel free to leave them in the comments below.

    More by this author

    Organic Products Are Really Better For Your Kids: 10 Reasons Why Your Kids Need Them 10 Benefits of Oatmeal You Probably Never Knew 15 Healthy Snacks You Should Always Have At Home 10 Tips for Handling the Difficult People At Work 4 Unexpected Superfoods To Promote Beauty, Inside and Out

    Trending in Fitness

    1 How Long Does it Take to Build Muscle and Increase Fat Loss? 2 15 Static Stretching Exercises to Totally Enhance Your Workout Routine 3 How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t) 4 15 Important Benefits of Stretching Before, After, and During a Workout 5 Why Weight Lifting for Weight Loss is No Joke for Super Fast Results

    Read Next

    Advertising
    Advertising

    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

    Advertising

    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

    Advertising

    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

    Advertising

    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

    Advertising

    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

    Read Next