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How to Build Muscle Fast: 10 Steps to Be Strong

How to Build Muscle Fast: 10 Steps to Be Strong

Most people who have the goal of building muscle don’t want to wait a long time to see results. It can be frustrating to train for a long time and feel like you’re working hard, but not really see a difference in your body. Want to know how to build muscle fast? Try these 10 steps to be strong in a short period of time.

1. Weight matters.

That sounds obvious, but to build muscle, you need to challenge yourself with increasingly heavier weights. If you keep lifting the same amount day after day, you won’t build muscle. So challenge yourself to lift more, and you’ll build that much more quickly.

2. Go fast.

Don’t try to time how long it takes you to lift, hold, and release when you’re lifting. Instead, think about powerful movements and increase the tempo a bit if you can. You’ll use more of your fast-twitch muscles, which will help you see results faster.

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3. Watch your form.

Having said that, though, make sure that you’re performing the movements correctly when you’re lifting weights. You don’t want to hurt yourself because you’re doing it wrong. So if you’re ever in doubt, go slowly enough to make sure you’re lifting properly, then speed up a bit if you can, while maintaining good form.

4. Work your muscles together.

Lots of people like to do single-joint movements like bicep curls. But to get strong quickly, multi-joint exercises are so much more effective. Next time, try doing some deadlifts or bench presses, and you’ll see results a lot sooner.

5. Eat.

You need a lot of calories for the hard work you’re doing, and calories are necessary for building muscle. Make sure you’re eating 250 to 500 more calories a day than you were before you started trying to build muscle. You’ll probably need to up your protein intake, too; some experts say you should eat a gram of protein for every pound you weigh. It’s a really great idea to have a protein-packed snack within half an hour of wrapping up your workout, too, to aid in recovery.

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6. Drink.

Staying hydrated keeps you healthy in all sorts of ways, but it’s especially helpful to aid in recovery when you’re working out hard. Drinking enough water will ensure you don’t get fatigued and need longer to recover.

7. Be willing to rest and recover.

Speaking of recovery, don’t think that the best way to build muscle fast is going to be working out hard every day. That’s a sure route to injury. You need to work out as hard as you can, until the muscles are really worn out, but then give them a couple of days to repair before working them out again. Remember, lifting a lot of weight is literally tearing up your muscles; building up muscle is your body’s way of repairing that damage. If you don’t give your body time to do that work, you won’t see results, you’ll just get hurt.

8. Do some cardio, too.

So what do you do while you’re recovering? Certainly you’ll have different muscle groups to work on different days, but you can also spend more time focusing on cardio on those recovery days. But if you have time to do both on the same day, do your weights first. That way your heart rate will be up when you start your cardio, so you’ll burn more fat, thus showing off your muscle that much faster.

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9. Supplement if you want.

There are all sorts of supplements out there that claim to be effective to help you build muscle fast and get strong in no time. A lot of these are full of hype rather than results, but there are a few specific supplements that are helpful, including branched chain amino acids, creatine monohydrate, and fish oil. Check out this article on fitness and nutrition hacks for building muscle for more about these supplements and how to use them.

10. Watch your stress levels.

When you’re stressed out, levels of cortisol jump and testosterone takes a nosedive. Testosterone helps build muscles, while cortisol actually damages your muscles, so you need to limit your stress as much as possible while you’re building muscle.

Check out “10 Workout Hacks for Building Muscle” for more tips and ideas to help you build muscle quickly.

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Featured photo credit: Man lifting weights from user dmscs, via morgueFile.

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Sarah White

Freelance Writer, Editor, Professional Crafter

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Last Updated on January 26, 2021

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

What the study found out

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

(applauds)

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I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

And where do you find it? Fruits, nuts and of course, red wine!

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Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

There are limits, of course

But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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The health benefits of red wine

But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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Be aware of the risks, too

Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

Featured photo credit: James Palinsad via flickr.com

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