5 Simple Lifestyle Changes to Build Muscle Up Fast

If your goal is to get twice as good at something, how would you approach it? I can think of two ends of the continuum. The approach you select will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or performing 100 activities 1 percent better. I think that most people try the former approach, but the second is much easier to implement.

Taken a step further, to make each of these small building blocks more effective, you could also alter things that occur outside of your workouts. So you concentrate on modifying your habits and making small improvements in many areas that will stack on top of one another to give you huge benefits.

So here are 5 minor lifestyle changes you can make to help you build muscle up.

1) Replace Aerobics with High Intensity Interval Trainign

Traditional aerobic exercise has a negative impact on muscle gaining because it burns glycogen and branched chain amino acids (BCAA). Instead, focus on interval training for fat burning, for example a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.

2) Increase Total Time Under Load

Instead of concentrating on the quantity of repetitions, focus on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is a simple method to overload muscles and promote muscle weight gain.

3) Eat More Fish

Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your overall health and your muscular health. Omega-3’s make your muscles more receptive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.

4) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse your muscles, and build muscle up is to switch up your repetition tempo by adding an explosive day once per week, or an explosive set once per workout. It looks like this: 2-second negative contraction, 1-second neutral, explode as fast as you can on the positive contraction and repeat.

5) Cheat on your Diet

If you haven’t yet read the Cheat to Lose Diet, you should. It’s a pretty interesting theory into how the body metabolizes food. The short story is that your body burns fat when a hormone is present in your body, and that hormone appears as a direct result of overeating! So once a week, cheat, and follow your cheat day with two very low-carbohydrate, high protein days. You’ll enjoy the cheat day and burn more fat to boot.