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Dorchester Center, MA 02124
There is a widespread fallacy that all muscle growth comes from working out and lifting weights at the gym. This essay will disprove the myth that working out in the gym and lifting weights will always result in the development of muscle.
So, what are some healthy ways to grow muscle quickly?
Yes, working out is important for building muscle, but it shouldn’t be the main focus. The main ways to build muscle outside of the gym are through diet, eating habits, and sleep patterns.
Exercise damages the tissue, which then creates the ideal conditions for the tissues to heal and grow. This is how muscle is produced. This means that in addition to exercising, you need also pay attention to consuming carbs before and after workouts and getting enough rest and recovery in between.
Focusing on a high-carb diet with carb loading around the workout days will produce fantastic results if your goal is to grow muscle rather than lose weight. Yes, a low-carb diet will help you burn fat and gain muscle, but a high-carb diet will help you see results more quickly. Don’t see this as a license to load yourself with pasta, bread, and other high-carb foods, though.
Let’s look at glycogen, a multibranched glucose polysaccharide that humans use to store energy. A type of carbohydrate called muscle glycogen is kept in your muscles and liver. When you exercise, glycogen serves as your main fuel source, and low glycogen levels prevent you from gaining muscle and strength. Eating a high-carb diet with 1 to 3 grams of carbohydrates per pound of body weight is the greatest approach to maintain high amounts of muscle glycogen.
In a study with twelve male cyclists, who exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions, the effect of the time of ingesting a carbohydrate supplement on muscle glycogen storage post-exercise was examined. The findings imply that post-exercise carbohydrate supplementation should be delayed to lower the rate of muscle glycogen synthesis.
You need high muscle glycogen levels if you want to add muscle as quickly, safely, and effectively as possible. Here are a few efficient methods for gaining muscle:
Glycogen Levels and Muscle Growth
Progressive tension overload, which entails subjecting your muscles to progressively higher degrees of strain over time, is the main factor in muscle building and its growth. The best way to do this is to increase your strength on large compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).
Maintaining high amounts of glycogen will help you grow strength and muscle mass more quickly. You’ll probably gain muscle faster if you have higher levels of muscle glycogen.
High quantities of muscle glycogen enhance post-workout genetic signals for muscle development and repair.
Glycogen levels and muscle recovery
Higher muscle glycogen levels not only result in speedier strength gains, but they also speed up recovery in between workouts.
On the other hand, excessive training and even the increasingly common low-carb diets, which deplete muscle glycogen, are linked to low muscle glycogen levels. Athletes with low glycogen levels also have higher cortisol and lower testosterone levels, which is a crucial ingredient for muscular growth.
Low-carb diet followers also have lower insulin levels. In addition to aiding in the storage of nutrients, insulin also possesses potent anti-catabolic qualities. In essence, insulin slows down the pace at which muscle proteins are broken down, resulting in a more anabolic environment favorable to the growth and development of muscle.
As I’ve mentioned in earlier posts, fasting is not just a good technique to control your caloric intake, start losing weight, and regulate your weight. According to certain studies, fasting can increase testosterone stimulation and improve physical strength.
The body will simply not be able to function as effectively as it once could as humans’ metabolisms slow down and testosterone production declines with age. This is one of the main causes for you to pay closer attention to your food.
According to studies, intermittent fasting can improve the body’s capacity to produce growth hormone.
This is one of the main reasons why bodybuilders and strong athletes like myself, who will employ a strategy that prioritizes fasting phases, select IF as one of their dietary habits (2 of 7 days of the week for example).
Additionally, studies have shown that IF can improve the body’s signaling of luteinizing hormone. A study on the effects of intermittent fasting on testosterone in non-obese males revealed that IF boosted LH (luteinizing hormone, a precursor to testosterone, by up to 67%), as well as overall testosterone by 180%.
The luteinizing hormone is one that improves our capacity for sexual activity and productivity in both men and women. Luteinizing hormone can cause ovulation in females and increases testosterone in males.
Adiponectin is another hormone whose levels are raised by intermittent fasting. During the fast, adiponectin levels rise, which enhances insulin sensitivity. In fact, studies have demonstrated that adiponectin can overcome insulin resistance in animals.
The ingestion of protein is something that cannot be ignored under any circumstances. Although I personally think that protein should be the main component of food taken, it can frequently be challenging to meet daily macronutrient requirements when trying to grow muscle.
As a general guideline, one should strive for 1-1.5 grams of protein per pound of body weight each day if they want to regularly gain muscle. I would therefore need to eat 200–250 grams of protein each day as a 200-pound man. On days when I was particularly active and training, I would try to consume more.
You probably already know how challenging it can be to ingest so much protein, especially in food. In these circumstances, adding protein supplements is not a bad idea, and I have covered the various forms of protein in great detail in earlier articles.
Whey protein isolate or non-dairy choices like hemp protein or pea protein are generally what I favor. I’ve recently started taking one scoop of grass-fed beef hydrolyzed collagen protein every morning when I get up. Because they function as building blocks and are highly accessible, collagen peptides regenerate biological tissues like skin, bones, and joints.
The creation and rearrangement of new collagen fibers may be triggered by collagen peptides, acting as a messenger to the cells and maintaining tissue structure. Proteins like collagen are best consumed in the morning because they can be best absorbed and broken down by stomach acids.
I also firmly believe that enough carbohydrates are necessary to grow muscle, especially if you exercise or train frequently, even though this has been a subject of much controversy. There is a lot of disinformation regarding the low-carb movements that is disseminated online. Energy is needed for muscle growth, which is normally provided by increasing carbohydrate intake.
Yes, you must consume enough protein to repair muscle tissue destroyed by exercise if you want to increase mass, but you should also take carbohydrates into account because, as we covered earlier in this article, gaining weight requires that your muscles be filled with glycogen.
If you’re serious about building muscle quickly and healthfully, you must be dedicated and consistent. You’ll need to work out, and I strongly advise using MyFitnessPal to keep track of your progress, set goals, and maintain your diet.
It’s also inspiring because you may connect with others who share your interests in fitness or persuade your pals to download the app so they can follow one another. When I was developing muscle and losing weight, I personally did this, and it was amazing to witness my own growth as well as that of the people I care about.
As usual, in addition to writing about the actions you must take, I am also available to assist you. Any questions you may have can be sent to me via email or message at any time. I’d be more than pleased to help you achieve your weight-loss and muscle-building objectives!
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