Building muscle takes consistent effort at the gym, time, and a healthy diet to fuel the growth of muscles. If you are building muscles faster, you must train frequently, eat enough calories to fuel muscle growth/recovery, and incorporate several workouts. In addition to that, you can also incorporate other ways like the following:
1. Sleep for Seven or Eight Hours
You spend a lot of time in the gym training, but what you don’t know is that when you sleep, muscles recover, and the body grows. During this period, muscle-growing hormones are also secreted.
By now, you already know that you should get seven or eight hours of sleep. Of course, this is not always achieved, but you still have to do what you can to improve sleep quality.
One way to get quality sleep is to try going to bed and waking up at the same time daily. You should also consider sleeping in a dark, cool, and quiet room.
2. Take Beta-Alanine Supplements
Beta-alanine is an amino acid that influences the levels of muscle carnosine. According to recent research, athletes taking part in anaerobic sports have more carnosine. This includes sprinters and bodybuilders.
Most studies also look at beta-alanine supplements’ impacts on skeletal muscles. Some have even found positive impacts linked to muscle strength and power. You can gather more beta-alanine information here.
3. Eat After Every Three to Four Hours
Eating healthy at the right time is important for improving your muscle mass. The best and simplest way is to eat breakfast, dinner, and lunch as usual, then interspersed with meals pre-bed and post-workout snacks.
Keeping your food intake up means you will be hungry because eating small meals more often vs. several big meals can decrease the size of your stomach. Not to mention, you will feel fuller quickly, trim your waist, and have fewer cravings.
Not eating for a long period may also make you over-eat in the next meal or top up with unhealthy food from vending machines or stores. To counter this, eat at fixed times daily, and you will get hungry at those times.
4. Set Clear Goals
Rather than gaining ‘Y’ pounds of muscle that might or mightn’t be doable at a given period, focus on getting stronger. Increasing your muscle strength will help improve your body’s capability to recruit muscle fibers, especially those that make a great difference in how your physique looks.
Exercising for muscle building will also make all your goals concrete and tangible. If you focus on hitting a certain number of lifts and meet all of them, you will surely see progress in your muscles. For instance, you can consider choosing three workouts you want to improve on, then get to work.
The Bottom Line!
Muscle building is not simple, especially for individuals who can’t have optimal genes for it. However, there is nothing you can’t achieve. You may begin with effective ways, like eating right, taking beta-alanine supplements, and having sleep quality, to help jumpstart your workout journey.