Fast ways to build muscle

If you want to build muscle quickly, you must persist in exercising and give yourself enough sleep, get your life back on track, eat on time, exercise on time, and rest on time. Only in this way can your body grow muscles quickly. Of course, you have to do a lot of exercise. Exercise is the most important thing. Only by persisting in exercising can you have a good figure. Staying up late will require eating, and over time your figure will become out of shape. You need to get your figure and schedule back on track.

1. Get enough rest

Time is the best tool for your physical recovery. The human body has amazing self-repair programs. All you need to do is rest and wait, and your muscles will slowly grow bigger. This is the most basic way to restore physical strength.

Stretch

Stretching not only promotes sleep, but also promotes blood circulation throughout the body!

2. Cool-down exercise

This represents the process of slowly stopping after intense exercise (remember, not stopping suddenly). Moving at a very slow pace for 5-10 minutes after an intense workout can remove fatigue-inducing lactic acid from your muscles and reduce muscle soreness. On cold days, a cool-down exercise may help you perform better when you do another exercise later in the day.

3. Eat Properly

After strenuous exercise that consumes a lot of physical energy, you should refuel your body so that it has enough energy to recover, repair muscles, and meet the next challenge. You should eat within 60 minutes after strenuous exercise, and these foods should include high-quality protein (such as meat) and some complex carbohydrates (such as lentils, brown rice).

4. Rehydrate

You will lose a lot of water during exercise. In addition to replenishing it during exercise, you should also replenish it after exercise. Because water can promote metabolism and enable the body to absorb nutrients faster. Add the muscle network WeChat: jirou5 for more content.

5. Active recovery

It is to perform some simple, slow movements to promote blood circulation in the body, while allowing nutrients to be absorbed faster and waste to be excreted faster. In theory, some light exercise can help muscles recover faster.

6. Massage

In addition to making you feel comfortable, it can also make you completely relaxed and promote blood circulation. In addition to finding someone to massage you, you can also try massaging your own tight muscles.

7. Alternating hot and cold water baths

Some athletes claim that alternating hot and cold showers can help you recover faster and reduce muscle pain. This is actually scientifically based, because hot water makes your blood vessels expand, while cold water makes them contract. Alternating between the two can speed up your metabolism and excrete waste from your body. The main method is to take a two-minute hot bath, then take a 30-second cold bath, and repeat this process four times. Do not switch to extremely hot or extremely cold all at once, but switch slowly.

8. Get plenty of sleep

While you sleep, your body produces growth hormone, which is primarily used for cell repair and muscle growth.

9. Avoid overtraining

One of the fastest ways to recover is to set a good fitness plan, determine when to do weight training, rest time, etc. A systematic training plan can give you enough time to rest and train.

10. To achieve a quick recovery, the most important thing is to look after your body. When you feel tired, bored or your concentration decreases, you may need more time to rest. There is no happiness in forcing things. Don't force yourself to train, as this will only cause you to get hurt and lose more than you gain. If you still feel energetic after training, you can also increase the intensity of your training. If you pay attention, your body will let you know what you need and when you need it.

As mentioned above, I hope to give you a reference. If you want to have a muscular body, you must maintain a good life. In fact, it is very simple. Don’t have too many distracting thoughts during exercise and don’t think about how long you have persisted. Just maintain a good speed and make sure you can persist a little longer without hurting your muscles. Get plenty of sleep and don’t overwork. Keep a good mood in life.