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Weight loss is extremely tedious, same as gaining muscles. Everyone covets it, but only few could achieve this feat. Even though genetics play some part of it, but the rest is actually disciplining one's self and feeding right i.e proper diet, good sleep routine and exercise plans amongst other things that I would be discussing in today's blog. To grow muscles fast, these are selected and compiled ways to do so healthily without drugs that have side effects.

1. GOOD SLEEP

The body requires adequate rest, just like eating Nutritional meals and exercising well. The human body needs to shut down and reboot which is one of the major functions of good sleep. Researchers recommended 7 to 9 hours of sleep a day, this helps in growing more muscles and helps hormones responsible for growth which allows muscles to rejuvenate super fast.

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2. INTERVAL MEALS (EVERY 3 TO 4 HOURS)

Your body needs to build with protein to the apex level, this would never happen to poor feeding routine. Nutritionist recommended 19 grams to 24 grams protein consumption in a 3 to 4 hours space to build muscles faster, this hasten the fabrication of protein synthesis in the human body.

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3. MORE PROTEIN

Credits; MedlinePlus

Eggs, Milk, Fish, Nuts, Cottage Cheese, meat etc all fills this void, studies shows that a better way to increase protein consumption is by eating a gram of protein per pound relative to your body weight. A change of diet to 70% protein and 30% carbs is obviously a good Nutritional routine for muscle building.

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4. HYDRATE MORE

Hydration fuels the body as well as good meals. a body that is low on fluid(water) will always be too exhausted and lack adequate energy to carry out a certain task or any physical or mental task. The body needs to be hydrated especially when growing muscles which could require working hard and rigorous workout sessions, drinking water through this helps a lot. On heavy workouts routine; smart water rich in electrolytes are recommended.

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5. ZERO CABOHYDARTES AFTER WORKOUTS

No Post Workout CarbSome dieticians would not sanction eating carbs at all, but carbs are essential as protein in the body especially on rest days after rigorous muscle building routine. It helps the body rebuild the muscles, but it is advantageous to skip eating carbs totally after workouts as it slows down the breaking down of protein in the body which is not good for heavy workout days. Bananas or peanut butter sandwich is a good substitute for carbs with any sports drink as a meal.

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6. BUILD BIGGER MUSCLES

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More emphasis should be made on the bigger muscles in the body e.g Back Muscles, Triceps, Deltoids, Biceps etc. Doing an isolated workout that solely works on this muscles makes you buffer up and bigger in no time.

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7. FORGET CARDIO WORKOUTS

GREATISTSkipping cardio is another step towards gaining big muscles, once in a while; Cardio workout won't be detrimental towards achieving this goal, but for individuals who do not gain muscles easily; it is a no-go area because the calories you burn during cardio reduces the bulk of muscles mass that you have been working hard to gain. No muscles enhancement drugs would give lasting muscle gains without side effects; your body is your treasure- keep it safe!

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REFERENCES

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• Ref 2

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