Everyone who wants to gaining muscle knows that the key to success lies in how hard you can train, how much you can eat, and how much sleep you can get. The truth of the matter, however, is that these three factors depend upon each other to maximize your gains in the gym. So if you want to know how to gain muscle quickly and efficiently, then you need to make sure that your diet and sleeping habits are just as good as your training practices.
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We are what we eat
Eating clean, healthy foods is important for gaining muscle. But what you eat is only part of the equation. You also need to make sure you’re getting enough sleep and training regularly. Getting enough protein is also key for building muscle. Try to get at least 20-30 grams of protein with each meal. It’s also important to limit your intake of refined carbs and sugars. Make sure you are eating plenty of fruits, vegetables, and whole grains.
Sleep 8 hours every night
Getting enough sleep is crucial for gaining muscle. When you sleep, your body produces human growth hormone, which helps repair and build muscle tissue. Plus, during deep sleep, your body releases anabolic hormones that help promote muscle growth. So aim for eight hours of shut-eye every night. The earlier the better – studies show that if you don’t get enough sleep in the first half of the night, it’s more difficult to catch up on lost sleep later. Aim for about 30 minutes before bedtime with a distraction-free environment like the bedroom. Avoid caffeine at least six hours before bedtime (since it can disrupt your circadian rhythm) and make sure not to exercise too close to bedtime (within three hours).
Lift heavy things
When it comes to gaining muscle, the key is to lift heavy things. This means that you need to be lifting weights that are challenging for you to lift. If you can lift a weight 10 times, but it feels easy, then you need to increase the weight. The goal is to challenge your muscles so they have to adapt and grow. But this doesn’t mean that you should only work out with heavy weights – lighter weights will also stimulate muscle growth. Remember, don’t overdo it. You want to push yourself hard enough that your muscles feel like they’ve been worked out afterward, but not to the point where it’s impossible to move the next day or two.
Repeat workout regimens
When you find a workout that works for you, stick with it. Your body adapts quickly to a new stimulus, so you’ll need to consistently challenge your muscles to see results. This doesn’t mean doing the same workout every day—in fact, that will lead to burnout—but it does mean having a go-to routine that you can rely on when you want to make gains. Be sure to eat enough protein! The simplest way to gain muscle mass is by eating more food than you expend energy with. That means if you’re not consuming enough protein each day, add some protein shakes or meat into your diet until you hit the recommended amount of 1 gram per pound of body weight per day.
Get 7–8 hours of sleep every night
A good night’s sleep is important for muscle growth. Your muscles need time to recover from your workouts, and sleep is when they do that. Plus, if you’re tired, you won’t be able to train as hard, which means you won’t see the gains you want. So make sure you’re getting enough shut-eye.
Eat a diet rich in protein (three sentences): Protein is essential for muscle growth. You can find it in foods like eggs, chicken breast, beef, fish, and cottage cheese. You should also supplement with protein shakes to make sure you’re meeting your daily requirements.
Squeeze on rest days
Rest days are crucial for muscle growth. When you train, you create tiny tears in your muscle fibers. These tears need time to repair themselves, and that’s when your muscles grow. If you don’t give your muscles time to rest, they won’t be able to repair themselves properly, and you won’t see the gains you’re hoping for. So make sure you get at least one day of rest between working out each body part so your muscles can recover. Remember, eating enough food and getting enough sleep are key components of any muscle-building routine.