3 Fitness & Nutrition Hacks to Build Muscle Fast!

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Here are your 3 fastest ways to build muscle fast! There are a lot more ways to building muscle and like all things it starts with a good trainer, but if you’re looking to jump start the process here is what we recommend:

  1. Eat a Caloric Surplus: When you’re eating a few hundred calories of a protein rich diet more than your body typically burns (not sure what your body requires, we can help with that here), your body will store 45% of those extra calories as muscle. But, when you’re eating the same number of calories of a low-protein diet the body tends to store 95% of those calories as fat. Not what you’re looking for right?! That’s because when your body senses that it’s in a calorie deficit it reduces your body’s propensity to create new muscle. After all, if your body thinks food is in short supply, getting bigger muscles isn’t going to be its focus. Survival is.
  2. Get Lots of Sleep: Yup, sleep is a major factor to growing muscles fast. If you’re not recovering you’re not improving anything. Your body requires sleep to grow muscles. Make sure you’re getting at least 8 hours of sleep every night. That means, put down the beer and head home already! Sleep is in your best interest to keep your body healthy and to grow muscles fast and get that human growth hormone released. It’s like taking PED’s but you get to dream while you’re doing it. EXTRA PRO-TIP: eat some casein protein before bed. Casein absorbs slowly into the bloodstream, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins. Try eating cottage cheese, Greek yogurt, or milk. And, for those smoothie lovers out there, casein-based protein powders work like a charm!
  3. Training Volume: Are you only working out twice a week? Time to up it to 3 times. Are you already getting 3 training sessions a week and still not seeing the results you want; then try going for 4-5 times a week. — Think about our early human ancestors. They weren’t foraging for food just Monday, Wednesday, and Fridays – then partying on the weekends. They had to fend for themselves every single day of the week. We haven’t evolved that much from out ancestors that our bodies don’t require that anymore. Get out there and push yourself more regularly. It won’t be easy at first, but it will become more like routine in no time, and it will have a compounding effect on your muscles. The more you workout the more you’ll want to eat and sleep better. So get to it!

Need more tips and instruction, then let’s get started! Click on the link below:

No Sweat Intro

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