Most people believe that to be able to gain or grow muscles fast, one should do incredibly intense workout in combination of healthy diet or fasting.
Though these are correct, I will discuss to you some of the hidden factors for effective muscle building which I guess you haven’t heard of.
So if you are into bodybuilding and you can’t seem to gain noticeable results, then this short but detailed article is definitely for you!
The Importance of Exercise in Muscle Growth
Most bodybuilders will tell you that in order to build more muscles, you need to have discipline with regards to your diet.
With regards to diet, bodybuilders prefer ketogenic diet and intermittent fasting as these are both proven to help promote muscle growth (1).
Ketogenic diet is a low carb, high fat diet that helps lower blood sugar and insulin levels to help boost your metabolism while triggering ketosis. Intermittent fasting on the other hand, involves cycles of brief periods of fasting.
While this is a fact, more people are still having difficulty growing their muscles. Why? Because if you are doing great on your dieting program and you are not doing exercise, you are not going to grow your muscles, period.
Why? Because the most important stimulus to muscle hypertrophy (growing muscle) is the intensity of the exercise.
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Factors that Trigger Muscle Growth?
Before I discuss further the importance of growing muscles through intense exercise, I will first discuss to you the foundation of muscle growth which is highly associated with many health factors.
Intermittent Fasting and HGH
Doing intermittent fasting consistently and you are already adapted to ketosis, you will significantly increase your human growth hormone levels (2).
And human growth hormone does cause muscle growth while preventing loss of muscle.
If you do the opposite and you eat huge meals throughout the day and you body has build insulin resistance and other blood sugar issues, your muscles get fewer than normal amounts of amino acids.
That is called muscle atrophy. So it is important that you don’t overeat and keep a 2 meals a day regimen.
Moderate Carb Intake
You also need to keep a moderate intake of carb per day, 50 grams at best but not over that amount. Why?
It is true that carbohydrate stimulates insulin, which is an anabolic hormone that promotes muscle hypertrophy. However, too much carbs triggers insulin resistance which inhibits the growth of muscles (3).
Protein for Efficient Muscle Growth
Of course, everybody knows that in order to achieve significant muscle growth, you want to make sure that you have enough complete protein for your muscles.
As they say, protein is the food of the muscles. Experts suggest between 7 to 8 oz of protein per day (4). However, eating a lot of meat, fish and other protein-rich foods doesn’t necessarily lead to muscle hypertrophy but will only cause stress on your liver and kidneys.
Why? Because most of the protein we consume is wasted, half of your protein intake actually. So you are not actually absorbing all of the protein from your diet unless you take certain amino acid supplement support.
Sufficient Sleep Can Give a Big Impact
Sleep is very very important if you want to grow your muscle fast. Insufficient sleep increases stress and the hormone cortisol breakdown muscle protein.
Adequate sleep also has big impact on muscle recovery and strength. Sleeping at least 7 hours per night triggers secretion of growth hormone.
What this mean is that, sleep enhances muscle recovery through protein synthesis and releasing of human growth hormone (5).
Why Exercise is Important in Growing Muscles
Generally speaking, you don’t need steroids or growth hormones to bulk up your body fast as this isn’t the natural way and not the best for your health either.
I said earlier that intense exercise plays a big role in growing muscles and it is in fact completely true. Dieting alone won’t build you noticeable muscle increase.
What most bodybuilders and gym enthusiasts do, is follow a light workout which is basically involves 2 to 3 sets of warm up exercise.
It is followed by 6 to 8 reps of extremely difficult workout set, and go beyond the physical limit. But you have to finish the reps. So in order to finish the exercise, get someone to spot for you and assist you for a few more reps.
That is intensity! Maximizing your workout capacity.
With this, you only working out a particular set of muscles per week. You have to do this routine for each and every muscle groups on your body.
Then you let your muscle recovery fully 100%. Otherwise, your muscle recovery is incomplete which lead to scar tissue or even worse, injury.
Letting your muscle recovery completely leads to muscle hypertrophy, or muscle growth.
The next session you workout, you already gained strength from your last workout. This means you need to increase the weight more and more until you further increase muscle growth.
Adding at least 1 hour, four times per week of cardio workout can truly help both the recovery and muscle hypertrophy (6).
So the technique requires discipline, patience and right way of bodybuilding form. Gradual increase in your workout means better chances of muscle growth.
Conclusion
That’s it! There are dozens of gurus in the Internet that will tell you that all you need to do is to keep working out in the gym and keep lifting weights after weights, after weights!
But that isn’t the right way to properly achieve natural muscle growth. You have to invest time and do intelligent fasting or dieting to keep your muscles fed with protein and amino acids.
Without fast or diet that consists highly of protein and amino acids, it is highly unlikely that you’ll get any amount of muscle mass increase.
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References:
Ketogenic Diet and Skeletal Muscle Hypertrophy: A Frenemy Relationship
by: Antonio Paoli, Pasqualina Cancellara, Pierluigi Pompeo, and Tatiana Moro
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724590/
Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man
by: K Y Ho, J D Veldhuis, M L Johnson, R Furlanetto, W S Evans, K G Alberti, and M O Thorner
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/
Hormonal Interactions in Carbohydrate Metabolism
by: C A Geser
https://pubmed.ncbi.nlm.nih.gov/821893/
Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training
by: Tanner Stokes, Amy J Hector, Robert W Morton, Chris McGlory, and Stuart M Phillips
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/
Relationship Between Sleep and Muscle Strength Among Chinese University Students: A Cross-Sectional Study
by: Yanbo Chen, Yufei Cui, Shulei Chen, and Zigiang Wu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/
Skeletal Muscle Hypertrophy After Aerobic Exercise Training
by: Adam R Konopka, and Matthew P Harber
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523889/
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