When you’re hitting the Rouse Hill gym, your goal should be to work smarter, not harder. Because no matter how hard you go during your routines, the results won’t be optimal if you don’t have a solid game plan outside of your workouts. That is one of the main reasons why you should learn about the many different ways you can maximize your muscle gains at the Dural gym.
In this article, we’ll cover at least 5 important tips that you can use to achieve maximum muscle growth at the quickest time possible. Let’s check them out.
- Consume the Right Amount of Protein
When it comes to maximizing gains, nothing else can do it better than protein. Whether it’s a protein shake or a meal rich in protein, consuming the right amount of protein before or after a workout can make a huge difference for the recovery and development of your muscles. Just remember that your daily protein intake should be roughly 1 gram per pound of your body, so adjust your intake accordingly. And although protein consumption can be done either before or after exercise, some experts recommend you do it before a workout to ensure your body gets its much-needed supply of nutrients during and after your routine.
2. Drink Lots of Water
Keeping yourself hydrated is necessary for anyone trying to build muscles, because working out while dehydrated can hinder your body’s ability to repair itself and can cause muscle damage. Whether during or after a workout, never forget to drink plenty of water so you can avoid the occurrence of slight dehydration. In other words, if you’re aim is to build muscles properly and efficiently, you should drink lots of water throughout the day to ensure a better, smoother recovery. How many? Experts recommend at least two litres (64 ounces) of water per day.
3. Eat Carbohydrates to Maintain Ideal Glycogen Levels
As the primary fuel that your muscles use to produce energy, maintaining your glycogen levels is essential for your goal to build muscles the efficient way. In a heavy workout, most of your energy comes from the breakdown of glucose – a simple blood sugar that happens to be what the carbs you consume gets broken down into. Any excess carbs, or the ones that aren’t used immediately, get stored in your muscles as glycogen. And when you sweat it out during a routine, glycogen goes back to being glucose so it can provide your muscles with energy. Now, after a strenuous physical activity like a workout, your body loses a lot of glycogen. The solution to maintain ideal glycogen levels is to eat the right amount of carbs (huge servings) after a workout.
4. Work Out When You Are at Your Most Productive
Not everyone in this world is the same. There’s always something that makes a particular person different from the other. That being so, not everyone feels productive and energetic at the same time of the day. There are some individuals who feel much more motivated in the mornings, while some feel more energetic during evenings. To ensure that you give it your all during your workouts, schedule your visit at the gym (or your at-home exercise session, if you’re working out from home) when you’re feeling it the most. For example, if you’re typically productive at 8 in the evening, schedule your gym visits or at-home workouts around that time period. Or if you’re a night owl who usually gets pumped up at 5 in the morning, you can visit a 24 hour fitness facility in your area and utilize all of your energy there.
5. Get Ample Sleep
Getting the proper amount of sleep is essential if you want to maximize your muscle gains. Not only can sleeping help your body and muscles recover, but it can also increase your testosterone and IGF-1 levels – both of which play a significant role in muscle protein synthesis and can affect your ability to build muscles. In addition, getting enough sleep can help give you more energy, which you need a lot of to crush those workouts. Experts recommend at least 7 to 8 hours of sleep per night to guarantee that your hormone levels are up to speed, and to never hit the gym without being well-rested.