Muscle offers a number of benefits for the body. It can increase your metabolism, help you function better with daily activities, reduce your risk for falls and boost your self-confidence. If you are looking to cash in on these benefits and build muscle mass quickly, there are several steps you can take that involve your diet and exercise.
Step 1
Add 500 calories to your daily diet. Keep your food sources lean and low in saturated fat, sodium and sugar. Eat foods like lean meats, fish, fruits, vegetables, nuts, seeds, whole grains, low-fat dairy and beans.
Step 2
Spread your meals out in five to six small portions instead of two or three meals. This can make it easier to get your higher calorie requirements and give your muscles a constant supply of nutrients. Create meals that are a combination of protein and complex carbs. A baked chicken breast with steamed Brussels sprouts and quinoa is a late-day meal example.
Step 3
Perform compound exercises for maximum muscle recruitment. Compound exercises involve more than one joint's range of motion and more than one muscle group. The end result is a higher amount of muscle recruitment than isolation exercises provide. Perform bench presses, military presses, dead lifts, weighted triceps dips, twist curls and squats. Do 10 to 12 reps and four to five sets of each exercise. Perform this workout three times a week with at least 48 hours of rest in between.
Step 4
Whip up a post-workout shake as soon as you are done exercising. Take a shaker cup with you to the gym and fill it with a scoop of whey protein powder and 8 oz. of grape juice. Shake it up and drink it as soon as you are done lifting. This will quickly put back lost glycogen, and it will help kick-start muscle recovery.
Step 5
Keep your cardio to a minimum to prevent weight loss. Aim for no more than 20 minutes of moderate cardio two times a week.
Step 6
Promote muscle recovery even more by getting enough sleep at night. While you are sleeping, your body is releasing key hormones for muscle repair, and you re-energize yourself from tough workouts. The Centers for Disease Control and Prevention recommends that adults get seven to nine hours of sleep a night.
Tips and Warnings
- For your post-workout shake, use dextrin powder with water if you do not like grape juice. You can find dextrin powder in supplement stores.
Things You'll Need
- Shaker cup
- Whey protein powder
- Grape juice
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