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Want to build muscle quickly? Here are 5 tips you need to know by heart

Aiming to build muscle mass? These tips will definitely help you get a step closer to the figure of your dreams.
build muscle
Building muscles isn’t that hard when you're using a weighted vest. Image courtesy: Shutterstock
Shreya Gupta Published: 3 Dec 2020, 14:10 pm IST
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For the longest time, women thought that building muscle mass will make them look bulky, but now this perception is changing for good. Building muscle has several benefits, from boosting metabolism to toning your body — yes, it’s all true. But sadly, it has always been challenging for women to build muscle. The good part? It’s not impossible, if you follow these tips!

1. Try strength training

If you are aiming to build muscle, then strength training has to be on the top of your list. A study published in the journal Acta Physiologica found that strength training can increase muscle strength.

If you are wondering what strength training is all about, then it entails lifting weights like dumbbells, barbells, and more. These kinds of strength training exercises cause a lot of wear and tear in your muscles, making them broader and stronger than before.

2. HIIT for the win

HIIT or high-intensity interval training can help you maintain lean muscles in your body. It is programmed in such a way that high-intensity workouts are done in a short period of time.

A study published in the Journal of Exercise Nutrition and Biochemistry found that this fast twitching of muscles is the secret to why it works!

Jump, run, sprint–with HIIT it’s the intensity of your workout that matters. Image courtesy: Shutterstock
3. Reduce your cardio session

You might like doing cardio more than lifting weights, but when you are targeting muscles, you need to cut back on your cardio. Instead, use this time and energy for strength training.

4. Make protein your BFF

No one can put more emphasis on the importance of eating adequate protein, and more so when you are exercising and trying to build muscles. The muscles utilise the protein to repair and grow more effectively. But this doesn’t mean that you need to go overboard with it. Make protein a part of all your meals, and you will see a big difference!

5. Do not forget to have your pre-and post-workout meals

A study published in the journal Nutrients found that pre-and post-workout meals help you ace a workout and even recover from it faster. When you are strength training, your body requires energy, so having a carb and protein-rich diet as your pre-workout meal is the best bet. Also, it is suggested to go for a protein-rich diet post your workout.

Keep these 5 tips in your mind and you’ll be able to build muscles in no time!


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About the Author

Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead. Confident and motivated she's fun to be with. Plus food. Always. ...Read More

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