5 Simple Pointers to Gain Muscle Mass Fast
If your goal is to get 100% better at something, how would you go about it? I can think of two ends of the continuum. The approach you select will be somewhere along this continuum: performing one activity twice as well (or 100 percent better), or performing 100 activities 1 percent better. I think that most people try the former approach, but the second is much more realistic.
Taken a step further, to make each of these small building blocks more effective, you could also focus on things that occur outside of your workouts. So you concentrate on changing your habits and making small improvements in many areas that will stack on top of one another to give you huge benefits.
So here are 5 simple lifestyle changes you can make to help you build muscle up.
1) Replace Aerobics with Interval Training
Traditional aerobic exercise has a negative impact on muscle gaining because it burns glycogen and branched chain amino acids (BCAA). Instead, concentrate on HIIT sessions for fat burning, for example a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.
2) Increase Total Time Under Load
Rather than concentrating on the number of reps, focus on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at a neutral contraction (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is a simple way to overload muscles and promote muscle weight gain.
3) Eat More Fish
Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your overall health and your muscular health. Essential fatty acids make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.
4) Recovery
Your body will only build muscle up by repairing it in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels put on them. If you don’t allow your muscles time to recover, they can never rebuild.
5) Cheat on your Diet
If you haven’t yet read the Cheat to Lose Diet, you should. It’s a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat in response to the presence of a hormone in your body, and that hormone appears as a direct result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You’ll enjoy the cheat day and burn more fat to boot.
Technorati Tags: Aerobics, Interval Training
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