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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:

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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.

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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
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    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.

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    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.

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    Last Updated on November 19, 2019

    20 Time Management Tips to Super Boost Your Productivity

    20 Time Management Tips to Super Boost Your Productivity

    Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

    If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

    1. Create a Daily Plan

    Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

    2. Peg a Time Limit to Each Task

    Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

    3. Use a Calendar

    Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

    I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

    Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

    4. Use an Organizer

    An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

    These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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    5. Know Your Deadlines

    When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

    But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

    6. Learn to Say “No”

    Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

    Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

    7. Target to Be Early

    When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

    For appointments, strive to be early. For your deadlines, submit them earlier than required.

    Learn from these tips about how to prepare yourself to be early, instead of just in time.

    8. Time Box Your Activities

    This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

    You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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    9. Have a Clock Visibly Placed Before You

    Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

    10. Set Reminders 15 Minutes Before

    Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

    You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

    11. Focus

    Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

    Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

    Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

    12. Block out Distractions

    What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

    I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

    When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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    Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

    13. Track Your Time Spent

    When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

    You can find more time tracking apps here and pick one that works for you.

    14. Don’t Fuss About Unimportant Details

    You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

    Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

    15. Prioritize

    Since you can’t do everything, learn to prioritize the important and let go of the rest.

    Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

    16. Delegate

    If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

    When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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    17. Batch Similar Tasks Together

    For related work, batch them together.

    For example, my work can be categorized into these core groups:

    1. writing (articles, my upcoming book)
    2. coaching
    3. workshop development
    4. business development
    5. administrative

    I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

    18. Eliminate Your Time Wasters

    What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

    One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

    While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

    19. Cut off When You Need To

    The number one reason why things overrun is because you don’t cut off when you have to.

    Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

    20. Leave Buffer Time In-Between

    Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

    More Time Management Techniques

    Featured photo credit: Unsplash via unsplash.com

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