Learn how to gain muscle from home with these 3 basic health tips.
When you think of muscles, do visions of Mr. Universe and Dwayne ‘The Rock’ Johnson flash through your head? Though building muscle is a passion, even a hobby, for many, the rest of us shouldn’t be so quick to dismiss this fundamental body building block (say that three times fast). Your muscles can be as subtle or as apparent as you’d like; the important thing is that you are taking steps to build them.
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Did you know that muscle is the main driver of heat generation and also largely influences your body's metabolism (U.S. News & World Report)? It also helps increase bone density, manage weight, and improve quality of life. These health benefits alone prompted us to dig a little deeper into how we can start building muscle naturally as opposed to spending money at a gym.
Check out these three tips to gain muscle that you can try at home:
Eat more protein. Protein builds muscle. On average, men and women who are considered ‘sedentary,’ or who don’t lead active lifestyles, should be consuming anywhere from 46-56 total grams of protein per day, according to the DRI (Dietary Reference Intake). The more active you are, however, the heartier your meals should be! If you work out often, i.e. break down muscle regularly, plan on eating 1 gram of protein per pound of body weight, or 2.2 grams of protein per kilogram. (Note: If your diet does not include eating meat, then eggs and dairy are an excellent source of protein; Vegans should try eating more lentils, tofu, seeds, and nuts!)
Eat more whole foods. Whole foods are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Some examples include fresh meat, fish, poultry, eggs, vegetables, fruits, rice, oats, quinoa, etc. Start by eating one meal daily that is made up of 90% whole foods, then, over time, up the ante to include whole foods in your breakfast, lunch, and dinner. Before you know it, your grocery cart will be full of whole foods that will help keep on you on the path towards building muscle naturally.
Get more sleep. The Spartan Race website reminds us that when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of cortisol (i.e. the stress hormone) in check. According to a study in the Journal of the American Medical Association, sleeping for five hours, as opposed to the recommended 7-9 hours, per night for just one week cuts muscle-building testosterone levels by 10 to 15 percent. Bad habits, beware, and learn how to get good sleep here!
Our Christian health blog is full of DIY tips and health advice that will have you eating healthy, living accountably, and leading your best life in no time. Subscribe today and see what the OneShare Health difference is all about.
“Therefore encourage one another and build one another up, just as you are doing”
1 Thessalonians 5:11 (ESV)
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