Would you love to increase your muscle growth and strength?
To achieve a chiseled physique without hitting the gym every day?
To make gaining mass easier?
Great! You’re in the right place!
Here are our 5 top tips for attaining a strong, beautiful physique (without killing yourself).
How to build a stronger, more muscular physique
We tend to think of building muscle in terms of the gym alone. This is important, but there are a range of ways to cultivate a chiseled body.
Yes, physical training is important. Whether inside or outside the gym. You can’t grow muscles without exertion!
To supercharge muscle size and strength you must work your muscles. It’s the effort and repetition involved that give you the gains. Both in terms of hypertrophy — the enlargement of muscle cells, and neural adaptation — improvements in the way the nerve-muscle system “talks”.
Body weight exercises and resistance training are both effective approaches. But other forms of exercise help too. Cycling, dance, hill climbing, sports, and Yoga, for example.
But what about training in the gym?
A small study found that high frequency strength training and lower frequency strength training yield similar results with regard to increasing lean muscle mass and strength. So, if you have time for one workout per week, it’s well worth the effort.
Tip: You do not have to (and should not) work out every day.
Reduce your inflammation
You may have heard about chronic inflammation by now; the “slow, long-term inflammation lasting for prolonged periods of several months to years.”
Inflammation is important when it comes to muscle gains… or to be more precise, a lack of them. This condition has been shown to trigger skeletal muscle loss. Not what you want when you’re working hard to build your physique.
A 2020 article confirmed, “Independent of disease state, higher levels [of inflammation] were associated with lower handgrip and knee extension strength. Furthermore, higher levels of systemic inflammatory markers appeared to be associated with lower muscle strength and muscle mass over time.”
In short, as inflammation rises, muscle mass and strength — and so physique — declines.
To reduce your level of inflammation you must first understand your risks. These include:
— rising age
— a diet that contains high levels of saturated and trans fats or foods rich in refined sugar
— low sex hormones (including estrogen and testosterone)
— sleep disorders
While you cannot reverse your biological age (unless you know something we don’t), you can improve the other factors.
Maintain a healthy weight, quit smoking and junk food, manage your stress, and sleep well (more on this soon).
Tip: Check out our article, 5 Tips To Naturally Soothe Inflammation, for great advice on an anti-inflammatory diet, reducing stress, and more!
Prioritize a healthy diet
Carving yourself an enviable physique requires the addition of lean muscle mass, without the added body fat that comes with over-consuming calories. This means your diet matters.
What dietary steps can you take?
1. Enjoy a healthy intake of calories and carbohydrates.
2. Consume sufficient protein.
How much is sufficient? This is somewhat controversial.
The Recommended Dietary Allowance (RDA) sits at 0.8 grams per kilogram per day (g/kg/d). This indicates the minimum protein intake expected to meet the amino acid requirements for most of the population.
However, according to a review published in the journal, Nutrients, that’s not enough to promote positive muscle change in response to exercise training.
So, how much should you consume?
Sports nutrition recommendations suggest a daily protein intake of around 1.6 g/kg/d, plus 20–30 grams following resistance training exercise.
Good options include soy protein isolate or whey protein. These are equally as effective at increasing lean muscle mass.
3. Eat ample leafy green vegetables like arugula, kale, lettuce, and spinach.
4. Ensure an adequate intake of vitamin D, omega-3 fatty acids and the mineral, magnesium as these nutrients boost muscle strength.
Vitamin D is found in foods like free range eggs, oily fish like salmon and sardines, and fortified foods. (Of course, it’s also created through safe exposure to the sun.)
Omega-3 fatty acids are also found in eggs and oily fish, as well as edamame, kidney beans, nuts, seeds, and seaweed.
Magnesium is present in avocado, bananas, leafy greens, legumes, nuts, and seeds. Plus, dark chocolate provides a delicious, hearty source.
5. Follow an anti-inflammatory diet. To find out more, read our info-packed article, Inflammation Fighting Food.
You might have noticed that exercise seems harder after a night of poor slumber. But does actual muscle strength decrease? Yes.
The significant negative effect sleep loss has on strength might come as a surprise. But as an article published in the Journal of Musculoskeletal and Neuronal Interactions found:
Good sleep quality is associated with greater muscle strength, while short sleep duration may be a risk factor for decreased muscle strength.
Building a better body, then, requires healthy sleep habits. These include:
— a regular bedtime and wake time
— a slightly cool, dark, quiet bedroom
— avoiding blue light-emitting sources for at least 90 minutes before retiring (including tablets, reading devices, computers, smartphones, and fluorescent lights)
— a comfortable, supportive mattress and pillow
— morning exposure to sunshine
— daytime exercise
— stress management (meditation is great!)
Supplement with HyperLoad
Science-backed supplementation is a great way to hack your results. That’s where HyperLoad comes in!
It’s formulated with premium, proven ingredients designed to:
— supercharge exercise performance
— enhance protein synthesis
— protect muscles against inflammation
— promote the production of antioxidants in skeletal muscle
— boost oxygen uptake
— enable longer, harder training sessions with less fatigue
— combat the build-up of exercise-induced lactic acid
— increase power output
— intensify muscle protein synthesis to build lean body mass
— reduce stress
— elevate thermogenesis (“fat burning”)
— calm inflammation
That’s why our customers love it!
As Melanie M said, “On my necessities list! I love this product! It is amazing for energy boosts… I love taking this right before my workouts and can feel it at work — in the best way to get me moving, motivated and of course strong for my exercise”.
Grab your HyperLoad now!
Creating a strong, healthy physique is possible with the right approaches, many of which aren’t workout related.
While there are a vast number of approaches, begin with the powerful basics… Work out regularly, reduce inflammation, prioritize a healthy diet, sleep well, and supplement with HyperLoad.
And, of course, enjoy earning and owning a gorgeous frame. You deserve it!