Building more muscle is one of the healthiest things you can possibly do for your body. Stronger muscles help prevent you from injuries, whether you're in the gym on a regular basis or whether you are an older person who worries about falling injuries. Building more muscle is also great for having a higher metabolism which can burn away metabolically dangerous belly fat and cause things like diabetes and heart disease. We all know the wonderful health benefits of building more muscle - so why are so many people still struggling to accomplish this task?
Like many things in life, it's easier said than done. Most people believe that it takes energy, time, and some very expensive resources to build optimal amounts of muscle in an optimal amount of time. But the truth is that you don't have to spend precious hours of your day and a ton of money on an expensive gym membership just to pick heavy things up and put them back down again. You can start building muscle today - maybe even right now - with a few quick and simple tips that can get you started on the road to a healthier, more muscular physique.
One of the number one reasons people give up on any fitness plan - weather involves building muscle or not - is because they get impatient with a lack of results. So if you want to keep yourself on track with your muscle building goals, you need to figure out how to do it in a quick and healthy way. It may take a little effort, but it is possible. And we'll give you some tips to help you get started!
For starters, make sure you are eating the right macronutrient ratios for your age, sex, body type, weight, and basal metabolic rate (BMR). Crunching the numbers on that may sound scary and complicated, but there are plenty of different calculators out there which can help do the math for you. You especially need to pay attention to the amount of fat and protein you get for building the actual physical muscle cells, and the amount of carbohydrates you ingest so that you have the energy to power through a hard workout. If these nutrients aren't in just the right balance, you will build muscle more slowly.
Another strategy that people glass over for building muscle more quickly is to keep a closer eye on their sleeping habits. It may not seem like logging a sufficient amount of quality sleep makes any difference in building muscle - but it actually makes a great deal of difference! Even if you eat the perfect diet and have the perfect exercise routine, you will not build muscle as quickly or as efficiently as you would if you did all of that and got a perfect night sleep on top of everything. 8 To 10 hours is recommended for a healthy adult. You also want to make sure you fall asleep naturally and avoid prescription pills or over-the-counter drugs. These substances can interfere with your natural sleep cycle and shorten the stages of sleep in which your body builds new muscle, stunting that muscle growth.
So maybe your reasons for wanting to build muscle are a little bit more superficial. But who can blame you? Everyone wants to look good! And the fact that you get a myriad of health benefits from chasing this goal only sweetens the deal. So why not try to make your muscles as big and as strong as you can? And if the aesthetic is as important to you at the health benefits, how can you successfully achieve it in a healthy way?
There are slightly different strategies employed when you are trying to make your muscles bigger and stronger as opposed to just putting on more muscle in general. For starters, you want to make sure you keep a much closer track of your macronutrient intake than the average person. You need to consume at least 1.5 Grams of protein per kilogram of body weight if you want to build the biggest, strongest muscles possible. And make sure that it's high quality protein, too; stuffing yourself with Big Macs and popcorn chicken isn't going to cut it.
Another common mistake people make when they're trying to build their muscles bigger and stronger is that they do too much cardio because they also want to lean out and make those muscles more visible. Try not to do that! Cardio is good, but should probably be limited to a couple of sessions per week and your heart rate should stay out of the fat burning zone. Stick to a more aerobic rhythm, just enough to get your heart beating and a light sweat without dying. And you'll get bigger, stronger muscles in no time!
What if we told you that you don't actually need to be a member of a gym or to purchase expensive exercise equipment in order to build muscle on your own? The truth is that you already have the two most essential things you need to build muscle: your own body weight, and gravity. These two things provide all the assistance - and resistance - you need to build the muscle you want. All you have to do is find a simple exercise routine which works for you and which is geared toward building muscle. Once you find out what that routine is, make sure it includes all of the following for optimal muscle building performance:
And there you have it! Now you have plenty of helpful advice for building more muscle quickly and building bigger, stronger muscles as a result. It's not very difficult, and it doesn't have to be expensive. And it'll give you some great health benefits as a result.