Sure-Fire Ways to Build More Muscle
By Sara Butler
Building and maintaining muscle mass is important -- and not just if you're trying to emulate The Rock. Building muscle mass has many advantages to your health and wellness, increasing bone density as you age, reducing your risk of injury, improving balance, reducing blood sugar, improving sleep, and helping to stave off chronic illnesses such as diabetes and heart disease. With so many benefits there's no doubt you should be strength training. Here are some easy ways you can build muscle and, more importantly, keep it!
Lift Some Weights
Probably the most obvious way to build muscle is to lift weights and this way also happens to be the fastest and one of the most effective ways to do it. Add some simple weightlifting repetitions to your workout regimen and make sure to periodically challenge yourself with the amount you're doing so you can get even stronger.
Go for Protein
Eating protein is an important way to up your muscle gains outside the gym. The American College of Sports Medicine suggests eating 1 to 2 grams of protein per kilogram of weight if you're trying to focus on building muscle. Again, this isn't like you're getting in shape to try out for the next Aquaman, but it's a great way to support your body as it's working to get stronger.
You should also keep in mind that fueling your body before and after your workouts are important to muscle building -- and you have to give it more than simply protein. Pair your protein with complex carbohydrates such as whole grains or fruit right before and within 60 minutes after your workout. This helps build muscle and helps those muscles recover faster, too.
Take a Break
It's important to understand that most of the muscle gains you'll get are done at rest. Sure, the workout is important, but if you don't take time to rest the muscle groups your workout between gym sessions, then you'll be setting yourself up for injury and burnout.
Speaking of rest, that means a bit more than simply letting your muscle groups rest in between workouts. It's also essential to get a good night's rest each night because this is when your body does the most rejuvenation, repair, and growth. Shoot for about eight hours of sleep per night to help you feel your very best and to help those muscles grow!
Building muscle is great for your health. If you have questions about it, then talk to the chiropractors at The Joint Chiropractic today!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Greenwood Village, Colo.