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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 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.

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    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.

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    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.

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    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.

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    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

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