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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 20, 2018

    10 Reasons Why New Year’s Resolutions Fail

    10 Reasons Why New Year’s Resolutions Fail

    A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

    Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

    1. You’re treating a marathon like a sprint.

    Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

    If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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    2. You put the cart before the horse.

    “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

    3. You don’t believe in yourself.

    A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

    4. Too much thinking, not enough doing.

    The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

    5. You’re in too much of a hurry.

    If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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    6. You don’t enjoy the process.

    Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

    The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

    7. You’re trying too hard.

    Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

    8. You don’t track your progress.

    Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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    9. You have no social support.

    It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

    10. You know your what but not your why.

    The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

    Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

    Do you want to be fit so you can be a positive example that your children can admire and look up to?

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    Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

    Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

    Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

    • The more specific you can make your goal,
    • The more vivid it will be in your imagination,
    • The more encouraged you’ll be,
    • The more likely it is you will succeed (because yes, you CAN do this!).

    I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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