Written by Menswear Style in Health & Fitness on the 29th March 2021

If you have been spending a lot of your time in the gym, it only makes sense that you start checking for results after a while. If they aren’t forthcoming, it is easy to be frustrated. For many people, building muscle is the biggest motivation for working out. It is the fuel that drives the desire to keep going to the gym. Here are a few great hacks to increase your muscle mass quickly.

Increase Your Protein Intake

Adding more protein to your diet is one of the healthiest ways to gain muscle. Proteins are healthy and they promote muscle growth. Contrary to what protein powder adverts may say, you don’t need to consume hundreds of grams of proteins every day to gain muscle. In reality, too much protein may be stored in your body as fat. You simply need to meet your body’s daily requirements to trigger muscle gain. Generally, you need to consume 0.8 grams for every pound of your body weight. When unsure, a specialist may guide you. The best protein sources for building muscle mass include eggs, lean beef, chicken, salmon, and tuna. Consider incorporating them in generous portions, in all your meals.

Train Hard Regularly 

When trying to build more muscle, you may be tempted to work out very hard for long periods at a time. However, that isn’t necessary. It is important to train harder rather than longer. Your best option is to lift weights about four times every week. Take time to rest after a workout or two. Every workout only needs four to six muscle-building exercises. Choose options that focus on specific muscle groups. When trying to build leg muscles, for example, lunges and squats are great options. Pushups and bench press exercises are appropriate for triceps and shoulders. Farmers’ walks and kettlebell swings are great when you wish to target the entire body. When you want to add a twist to your fitness routine, make a weight vest right away. It places strains on your body, hence improving your strength and conditioning. These vests are most appropriate for push-ups, squats, and pull-ups. 

Take Nutritional Supplements 

Consider using nutritional supplements that have a reputation for working. The best ones will help you build muscle faster. The goal is to do some research and ensure that you are picking the best products. Branched-chain amino acids (BCAAs) are great supplement options. The amino acids have three important amino acids: valine, leucine, and isoleucine. The amino acids improve performance during exercise and muscle growth. BCAAs stimulate the body’s natural muscle-building process. Creatine monohydrate works as well. Plenty of scientific studies suggest that it is safe and effective. When taking creatine, ensure that it is tested for purity. Consider the loading phase which is typically five to seven days for optimal results. Fish oil supplements are effective as well. Taking two grams every day for six weeks will help you gain a few pounds of muscle. It promotes fat loss as well.

Eat Small, Frequent Meals 

Instead of one large meal, consider eating small portions every three hours. Start with a healthy breakfast and don’t wait until lunch time to have another meal. Your meals should be filled with minerals, antioxidants, fiber, and vitamins. Ensure that they have low sugar content Post-workout and pre-bedtime snacks are helpful. Eating frequently means you won’t get hungry. It reduces your stomach size and in time, you will be getting full faster than with big, infrequent meals. You will have fewer cravings and in time, you will start losing fat and building muscle. 

Consume Whole Foods 

Eating whole foods 90 percent of the time will help you build muscle mass in no time. Whole foods are unrefined and unprocessed. They are in as much of their natural state as possible. Examples include pulses, oats, vegetables, and rice. These foods have no added sugars, sodium, or nitrates.

Consume Carbs After Working Out 

Eat carbs only after your workout if you wish to build muscle. Even though you need carbs for energy, eating too much of it can be bad for you. Limit your intake to just after exercise. The best post-workout carbs include potatoes, rice, and oats. Where possible, avoid white carbs and go for whole grains. 

Building muscle is not as complicated as it may seem. On average, the human body can build up to 227g every week. With regular exercise and some dietary changes, you will increase your muscle mass sooner than you expect.

Increase Your Protein Intake, Train Hard Regularly, Take Nutritional Supplements, and Consume Whole Foods are all Amazing Hacks To Quickly Increase Muscle Mass.