Whether you want to lift heavy like a bodybuilder or just get arms like Gal Gadot, building muscle isn't as hard as you think it is.
While it's important to tailor your workouts to achieve your goal, that's not the only thing you should be doing. There are also other changes you can make to your lifestyle to support optimal muscle growth. Here are some things to consider.
Incorporate Weights into Your Fitness Routine
This might sound obvious, but using weights is integral to building muscle. However, this doesn't mean you need to use heavy weights or hit the bench. Even using two pound hand weights when you walk, run, or do barre exercises will make a difference. You can also try ankle weights. They'll amp up your body's resistance and make your workout even more of a challenge. Once you start to build that muscle, you will become stronger, and then you can work your way to up to heavier weights.
Eat Protein 45 Minutes after Your Workout
Eating protein within 45 minutes of finishing your workout will help you build muscle. Make sure you find an easy, convenient way to always have protein on hand. If you know that you will be on the go, try a shake or bar. Even a small portion of nuts will get the job done.
Have Good Form
Having poor form can often lead to injury and having good form is the key to effective weight lifting. It's also important to make sure that you lift slowly and steadily. Feel the shake and keep on going. The stronger your form, the stronger your body will be.
Try Interval Training
Doing interval training and HIIT (high-intensity interval training) can help build muscle and burn fat. It's also a great way to get your cardio during the same workout session, which means you burn fat at the same time.
Drink Enough Water
It's essential for all of us to make sure we stay hydrated. After all, the human body is made up of approximately 70% water. Furthermore, if you don't drink enough water, your muscles can cramp, which can feel incredibly painful. H20 also helps form glycogen and protein, which are essential for muscle growth. A good goal is to drink at least half your body weight in ounces of water every single day.
Get at Least Seven Hours of Sleep Per Night
Less than seven hours of shuteye can hamper muscle growth. So say yes to sleeping in on the weekends or skipping that bar crawl - guilt free! Getting at least seven hours of sleep per night can be a game changer for everything in your life.