When you head to the gym, probably one of the most dominant, elephantine questions you have in the room would likely be this one: “How long does it take to build muscle?” Well, rest assured, as long as you are dedicated and do all of the appropriate research, you might be surprised at just how fast and easy it is to build muscle. Consider these tips:
Engage in resistance exercise training.
Resistance exercise activity is one of the best ways to build muscle mass in a hurry. Although it typically involves working with free weights or getting pumped up on a weight machine, you also can build plenty of resistance by working up a sweat on an ergometer or other types of quick high-resistance training can help you build muscle mass. The European Journal of Sport and Science recommends that men and women maintain a steady diet of carbohydrates in order for the muscle mass to last. Generally, 7g of carbohydrates per day is recommended for women and 8g of carbs are recommended per day in a man’s diet. Why do experts recommend resistance exercise training for building muscle fast? According to Better Health, resistance training works because muscles will work together to “resist” a barrier only when they are required to do so. Thus, when you engage in this type of training and “require” the muscles to do this, they will be built stronger.
Have some protein before going to bed and just prior to engaging in your workout.
Research scientists have recently discovered that taking at least 20 grams of protein before going to sleep at night and before working out can actually have a remarkably positive effect on your muscle mass building endeavor. The great thing about your protein regimen will be that your body will literally be working for you even when it is stationary! Along these same lines, another good tip would be to thoroughly research all of the foods that are a good source of protein so that you can “mix it up.” For example, besides that protein shake, you also could consider eating seven ounces of Greek yogurt or simply drinking a glass of low-fat milk.
Creatine supplements could become your best friend if you want to build muscle quickly.
Scientists have proven that taking creatine over a number of days will help improve your body mass by helping you retain water. The researchers at Healthline observed that creatine supplements were also adept at increasing IGF-1, a hormone that plays a strong factor in increasing muscle growth.
Regularly clean out your intestines.
If you have been dedicated to working out and still are not getting the results you want, there is a strong possibility it could be because your organs are not functioning at their best because of toxins. They cannot perform for you if they are too busy fending off dangerous chemicals. Thus, in order to improve your ability to build muscle, you should seriously look into investing in a detox system and engaging in it regularly.
Consider conjugated linoleic acid supplements.
Of course, there is a litany of muscle supplements on the market today, and you are probably wondering just what this latest crazy with the funny name could do for you. Well, the answer in simplified form is plenty. First of all, this supplement has been proven to positively affect the lean mass to body fat ratio and decrease fat depositing in the body. It also plays a role in improving muscle mass by enabling glucose and fatty acid membranes to pass through muscle cells instead of fat cells.
One of the things we can immediately see here is that knowledge is power. These are just a few of the techniques that can help you grow muscle rapidly. Simply put, the more research you do in this area, the more potentially stacked in muscle you could become!