Make some people build muscle not only to build confidence, but also for long-term health. Even so, there is no instant change. It takes a long time to build muscle.
Therefore, you have to keep an eye on how many changes occur every time, don’t just guess. That is tantamount to wasting your practice. It’s a shame if you have registered at the fitness center, but it doesn’t produce maximum results. Actually, how do you build muscle quickly and scientifically proven? Reported from various sources, here’s a full review!
- Increase consumption of protein-rich foods
Exercise makes your muscles break. To rebuild it, the body needs protein. The harder you train, the more important protein plays in your body’s recovery.
- Focus your training on the eccentric phase
When you’re lifting weights, you’re going to do the hard concentric phase and the easy eccentric phase. For example, when you do squats, you are doing an eccentric phase. Meanwhile, when you stand up, you do a concentric phase. Reporting from mensjournal.com, according to research in the European Journal of Applied Phusiology, the eccentric phase is much better for muscle growth or called hypertrophy.
- Consume more calories
Eating a lot of calories is difficult, especially for those who want to lose weight. However, you need to know that effective muscle building means you don’t lose weight. Therefore, you need to consume more calories every day.
- Eat a snack rich in casein protein before bed
Consuming casein protein, also known as milk protein, is slowly absorbed into the bloodstream. Therefore, your muscles will get enough amino acids for 7.5 hours. That time is enough to build muscle throughout the night during sleep. You can get casein protein from cheese, yogurt, and milk. You can also get it from protein powder.
- Rest and sleep more
Muscle recovery is more than just nutrition. You need adequate rest and sleep. Therefore, keep your sleep pattern by reducing the habit of staying up late. According to Fitzgerald, for recovery, muscles need about eight hours per night. During sleep, your body secretes hormones to develop muscles and control the stress hormone, or cortisol.
In addition, according to a study in the Journal of the American Medical Association, getting 5 hours of sleep per night for a week reduces testosterone levels, which build muscle by 10-15 percent. These results were compared with someone who slept for eight hours per night a week. Therefore, The National Sleep Foundation recommends adults aged 18-64 years to sleep 7-9 hours per night.
Here’s how to build muscle quickly according to the opinion of experts. To be able to get maximum results, it takes a strong commitment. In addition, don’t skip exercise often, you might get used to being lazy.
It’s a shame if you have registered at the fitness center, but it doesn’t produce maximum results. Actually, how do you build muscle quickly and scientifically proven? Reported from various sources, here’s a full review!