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How to Build Muscle Fast: 5 Fitness and Nutrition Hacks

Health & Fitness

How to Build Muscle Fast: 5 Fitness and Nutrition Hacks


One of the added benefits of working out is building muscle. A lot of people feel that this is the hardest part of a fitness routine, but it doesn’t have to be. There is no need to break the bank, paying lots of money to see results that can be done without fancy equipment or supplements or steroids. All you need is to find the perfect balance with your diet, vitamins, and workout regimen. Here are some tips to gain muscle within one month or two.

1- Eat just enough protein

You do not need to stuff your face with meat for you to increase muscle. You need just the right amount. By eating what your body needs on a daily and a little extra can go a long way to your desired goals. You can measure the amount you eat by measuring with your palm. If it is the size of your palm it is just enough for you. Don’t just think beef, all types of meat have protein, you can get protein also from fish, seafood even eggs. Protein shakes too are good for you specially made from whey and casein.

2- Do ‘Big’ Lifts

The exercise you need to focus on when you are trying to build muscle is strength training. Strength training is when you work more than one muscle at a time as opposed to different body parts at a time. Do not isolate your muscles to work them in groups and they will build faster. Your workout regime should include, pull-ups, military presses, kettlebell swings, farmer’s walks, deadlifts, and dips.

3- Train Hard

 You do not have to work out every day for muscle building but when you do, you need to push hard. 3 to 4 times a week of strength training is good enough. With each work out you need to make sure that you work for every major muscle group. Use weights that challenge you but do not hurt or strain you in the long run. And as you gain muscle you can increase your weight.

4- Rest

To build muscle you also need to include rest. Have a rest day in between your workout days and also during your workout sessions. As you rest that is when the muscle is built.  Getting enough sleep also plays in with muscle building. When you train hard and sleep well you build muscles faster. Afternoon naps are also encouraged. Rest is essential so that you can recover, if you do not recover you will not be able to work out again. Try not to push yourself too much that you will burnout, even your mind needs rest so you can go on.

5- Take nutritional supplements

Nutritional supplements are not a bad idea. They will help you build muscle faster. However, do not just take any supplement that is advertised. Do your research and make an informed decision. Some very good supplements are the ones with amino acids, creatine monohydrate, and fish oil. Your body will use these to build muscle, help with reducing pain after working out, and boost your energy levels. Be safe when you are choosing your supplements.

The one thing you need when building muscle is to be patient. Our bodies are different and how we train is different too. It will not happen all in one go, you have to put in the work and you will reap the benefits. Slow and steady wins the race.