Many people want six pack abs. Having a six pack tells people you know what you’re talking about when it comes to nutrition and exercise. But many people have a hard time getting a six pack, losing weight, and building lean muscle. Why? Because they’re not doing the 5 most important things inside and outside of the gym.
Waking up early and going to the gym is great but if you’re not putting in your maximum amount of energy while you’re there, you’re losing the chance to build solid muscle mass.
Does Drinking More Water Help in Building Lean Muscle?
Water itself doesn’t exactly help with muscle building but it does keep you hydrated. A dehydrated person will not be able to lift as hard and break down as many muscle fibers as a hydrated person would. Keeping yourself hydrated also allows your body to transport the nutrients from food you eat throughout the day, giving your body just what it needs to rebuild itself. It is recommended to drink 8 to 10, 8 ounce glasses of water daily. Any less than that might inhibit your strength and ability to work out hard in the gym.
Water also makes up the majority of synovial fluid which helps keep your joints lubricated. Lubricated joints will allow you to lift heavier without hurting yourself.
Water also helps with food digestion. If you don’t get enough water, you body will not be able to absorb the nutrients it needs, thus preventing you from gaining mass. Drinking more water won’t make your muscles fill with water either. Only certain pre and post workout supplements will do this such as creatine.
Train With a Partner
Many people have a hard time pushing themselves when they’re alone at the gym. This inhibits your ability to burn more calories, push up more weight and repetitions, and essentially build lean muscle. Finding a partner to train with will add motivation, keep you pumped, and help you build muscle. Working out without a partner will typically result in under-achieved goals, less calories burned, and no muscle growth.
Eat More Lean Proteins
A diet with the proper ratios of food will give you a better chance at building muscle than a diet filled with soda, cookies, and candies. Finding quality sources of lean protein, such as fish and beef will give you a great supply of protein that your body needs. Although many bodybuilders have found that eating less animal foods such as milk and chicken help give them more sustained energy and better lifting abilities.
Eat More Fruits and Vegetables
“Eating more vegetables won’t make you one” is a great thing to remember. The more vegetables and fruit you eat, the better you feel. Making sure you get at least 4 servings of fruits and vegetables daily will keep your body feeling energized, fit, and healthy. Many vegan and vegetarian health gurus such as Karl Ess, Michael Arnstein, and Dan McDonald, have found that eating only plant-based foods have helped with better muscle growth and faster recovery and repair after each workout. A post workout protein shake that contains soy or rice based protein will do better for you than an after workout shake that contains milk and whey. This topic is highly controversial and you will find advocates to both ways of thought.
Get More Sleep
Sleeping does wonders for building lean muscle mass. The less sleep you get the more tired you are when it comes time to going to the gym. Sleeping is the time your body needs to repair and rebuild what you torn down at the gym. Getting the recommended 8 hours a night of sleep is the best way to help your muscles grow. Remember, you do not grow in the gym. You grow when your body is resting.