It's important for every living human on this earth to try and build muscle. It doesn't matter how old you are, or your sex, or what you do for a living. Building more muscle helps you stay healthier and have a better quality of life. It helps you get rid of unwanted body fat, and improve your heart health, and protects you from accidental injuries.
Unfortunately, building more muscle is easier said than done for a lot of people. Not all of them are aware of the resources here at TalkVita that they can utilize to help them build more muscle. Some people also lack the time or the energy to put in the work. But what if we told you there were easy ways to incorporate muscle building exercise and your daily routine? You don't have to waste money on an overpriced gym or spend hours every day throwing heavy weights around. There are other ways - and we'll be happy to show you what those are.
Did you know that there are heavy things you can pick up and put down besides dumbbells? We know, it sounds crazy. But it's true. In fact, you already have free, 24/7 access to two essential pieces of muscle building equipment: your body weight, and gravity. Combine those two things with simple exercises that anybody can do, and you'll be building muscle in no time!
You can start by running. Running is great for building muscle if you think your legs are too skinny or if you want to build more core strength (or both!). Similarly, you could follow the old adage and learn to walk before you run if you have joint problems or if you are severely overweight.
A simple compound exercise routine is also a great way to build muscle. Whether it's push ups, squats, tricep dips, sit-ups, or even burpees, the more compound exercises you can do, the better. You can try looking up routines online and even perform these exercises with high intensity interval training (HIIT) for better results.
Staying hydrated is essential for building more muscle. Your muscle stores its energy in the form of glycogen. Each glycogen molecule requires 3 or 4 grams of water in order to be stored properly. When your muscle is full of glycogen, it's easier to power through a tough workout. It's also easier to rest and repair after the fact. When you don't have enough glycogen in your muscles, your muscles won't grow nearly as large or as quickly as they can when you are well hydrated. So sip on that H2O! And while you're at it, why not buy a muscle building supplement from us here at TalkVita to improve your results that much more?
Maybe you're too impatient to wait for natural exercise to help you build more muscle. We're not judging - we understand the desire to give a physique you want as quickly as possible. But we're going to go ahead and warn you now: you're going to have to put in a little extra effort if you want those lightning fast results. It won't be easy.
Unless you work in a medical facility and you can give yourself a DEXA scan at your leisure, you can't exactly say "I want to put on X pounds of muscle" and know for sure when you've met that goal. One proxy you can use, however, is to set yourself a strength goal. Lifting heavy weights at lower reps is a good way to speed up muscle production according to most personal trainers. Keeping a journal of your exercises, reps, and weight progress is a great way to track things.
But if you really want to speed up your muscle building, you're going to have to take a break. We know, we know - leaving the gym is probably the last thing you want to do. But the more recovery time you can give yourself, the easier it will be to build muscle as quickly as possible. This includes making sure you get good sleep! Sleep is when your body is most metabolically active when it comes to protein synthesis and fat burning. So don't shortchange yourself in the bedroom.
In many ways, trying to build bigger muscles will require doing a lot of the same things that trying to build muscle quickly entails. You'll have to increase your calorie intake, and you'll have to make sure you stuff 2 grams of protein per kilogram of body weight into your face-hole on a daily basis. If that seems like a lot, don't worry - we sell amino acid supplements here at TalkVita which you can use to supplement your protein needs without choking down a whole roast chicken every single day.
Cardio is also a bit of a no no, whether you're going for size or speed. Cardio burns calories when you're trying to store as many of them as you can in order to get your body to synthesize them and turn them into new muscle. You should try to do it at least a couple of times per week in order to maintain good cardiovascular health; just make sure you don't go too crazy with it. And never, ever do cardio in a fasted state if you're trying to build muscle! Lots of fitness experts agree that's working out while fasted has a bad habit a reducing your muscle mass, not increasing it. So make sure you load up on those carbs and amino acid supplements before you hit the treadmill.
We hope that this bit of information was helpful for you, whether you're trying to build muscle, make your muscles bigger, or build muscle more quickly. Either way, we have supplements and other helpful blog posts here on TalkVita vet we think will help you meet your goals. Feel free to keep looking around and let us know what you think!