We all want to build strong, healthy muscles. Building muscle raises our metabolic rate, which helps us burn fat easier. It also helps improve bone density, reduce injury risk and help ease the pain of arthritis. Building muscle is great for our overall health and well-being.
With that in mind, here are 10 effective ways to build muscle quickly:
1 – Eat more Protein.
While you’re working out to build muscle strength, you’re also taxing those muscles through repeated use. Having protein in your diet helps restore muscle. Eggs, milk, cottage cheese, Greek yoghurt, beans, beef, broccoli, oats and chicken are just some of the great sources of protein that you can incorporate into your diet.
2 – Sleep More.
It’s perfectly fine working out and exercise every day to build muscle quickly, but keep in mind that you also need to give those muscles time to recover. That means getting at least a good eight hours of sleep or more every night. Create an effective bedtime routine, such as having a relaxing bath before bed, meditating, and avoiding television, the Internet or anything else that can distract you from the rest you need.
3 – Increase the Number of Reps.
Instead of increasing the weight that you’re lifting in the gym during your workout, increase the number of reps. For example, instead of going from 5 sets of lifting 50 lbs weights to 5 sets of lifting 75 lbs weights, go from 5 sets of lifting 50 lbs weights to 10 sets of lifting 50 lbs weights. It’s the consistency that will help you build muscle quicker and more efficiently. Just be sure to pace yourself and don’t overdo it.
4 – Reduce the Time Between Reps.
Rest time is important, but if you really want to build muscle, then you need to decrease the time resting in between reps. Short rest times between 30 seconds to about 2 minutes will help the muscle building hormones in your body do their jobs. You can time your rest cycles with a stopwatch or using an app on your phone.
5 – Watch your Calories.
Aim for eating about 200-500 calories every day. One key to building muscle is to consume more calories than you burn in a day. Plan your workouts accordingly and plan your diet around foods that are high in protein, because they are more likely to store those calories in your body as muscle instead of fat. A general rule of thumb is to eat about 10% more calories than you plan to burn off in your daily workouts. It’s okay to add carbs to your diet, but it’s best to limit your intake. Another good idea is to eat several small meals a day. This is a great way to help your body not only gain the calories it needs, but also helps to improve your metabolism to burn off fat.
6 – Add Resistance Training to your Regimen.
Adding resistance training exercises, such as sprints or using free weights, to your workout are great ways to build and retain muscle mass. You may want to start slowly, to see which kinds of resistance training work best for you. Increase the reps to a level that you’re physically comfortable with.
7 – Lift Heavy Weights.
This might not be the easiest thing to do, but if you want to build muscles faster, you have to gradually increase the amount of weight that you can bench press and squat. This is something you’ll have to work on to build your endurance and stamina. Set goals, and soon you’ll be lifting heavier weights than you ever thought you could in no time.
8 – Consider Adding Supplements.
Adding creatine or a protein powder to your routine are quick ways to help you build more muscle. Creatine contains amino acids and has been used by athletes to help improve muscle mass and overall muscle strength. Protein powder can also be used to aid and maintain consistent muscle mass. There are different types of protein powders available on the market online and at most natural health food stores. You can also find out more about these and other supplements online at Mymusclepal and other informational resources.
9 – Don’t Forget About Recovery.
One of the first things you’ll probably do on your fitness journey is to create a journal or plan for your fitness routine. While you’re making these plans, don’t forget to schedule time for recovery in your daily activities. Besides getting enough sleep at night, you can plan recovery activities such as taking an ice bath or cold shower, massage therapy, and adding breathing exercises and time for stretching.
10 – Don’t Stress.
Stress is a major factor in influencing our health. We deal with a lot of stressful situations daily in our work, home and family lives. Too much stress can reduce testosterone levels, which is a natural muscle building hormone. Too much stress can also increase our body’s levels of cortisol, which can cause damage to our muscles over time. Whenever you’re feeling tired or stressed, call a timeout! Take a few minutes to step away from the situation, take a few deep breaths and try to focus on non-stressful activities or situations. It may not be easy at times, but reducing stress is an important key to improving your overall health.
These are just a few of the many great ways that you can quickly build muscle. There are a lot of fitness magazines, websites, online journals and blogs that provide even more information at your fingertips.
Before starting any fitness routine, be sure to consult your doctor or physician. That may also be a good time for your annual physical. Use it as a starting point when determining your overall fitness goals. You can also start a membership at a gym or health club. Most of these organizations have the weights and equipment you need and also have on-site coaches or personal trainers who can help you find out what routines and activities will work best for the results that you want to achieve. Whatever you decide on, plan smartly and stop or reduce activities if you feel pain, have trouble breathing, have any chest pains or discomfort or feel light-headed. The road to healthier, huskier muscles begins with you!