a few minutes ago
💪🏽 HOW TO GAIN MUSCLE FASTER;
- LIFT WEIGHT
- Sleep 6-8 hours per night
- Consume 2.3-2.8g of protein/kg of BW
- Stay consistent with your workouts + continually push yourself
- EAT AT A CALORIC SURPLUS
- Consume 3-5g creatine monohydrate daily
- Train every body part throughout the week (twice if possible)
- Don’t go to bed hungry; aim for at least 4 meals/ day
People like to say that gaining muscle is 80% nutrition and 20% training 🤨. I’d say finding an exact percentage is arbitrary, but when it comes to gaining muscle, or making any true progress its 💯 nutrition, 💯 training!!
You can eat the perfect diet but if you don’t lift weights, you will not gain muscle 💁🏼♀️. Similarly, you can’t out train a poor diet (for fat loss) 💦. And yes, you can lose fat lifting weights. So, I think you want to REALLY emphasise pushing hard in the gym and lifting intelligently in order to maximise your rate of muscle gain 😈.
Don’t get me wrong, if you’re eating like a mouse, you’re not going to build much, if any muscle 🐹. When it comes to nutrition for gaining muscle, you really want to emphasise your protein and caloric intake. 🍳 Plan on eating more calories and protein, spread out by at least 4 meals. DO NOT be afraid to eat a lot before bed, or even throughout the day ⏰! (and yes, contrary to popular belief you can eat carbs after 6pm).
If you could focus on any of these, it should be the following:
🏋🏼♀️ Lifting weights 4-6x per week (note: you can still do cardio/ HIIT; just eat MORE – FIT STRENGTH BABY) —
🙇🏼♀️ Tracking your food/ workouts (and yes, this can be without scales or written records!! Just be MINDFUL)
— Do this for 6 months and I promise you’ll have made some “gains”.
What’s your current health + fitness goal? ⬇️⬇️⬇️