20 Easy Ways to Build Muscle Outside the Gym
Hitting the gym seven days a week and still not getting the results you want? Perhaps it has less to do with the time you spent lifting weights or doing sets of squats and more with how you’re taking care of your body outside of your everyday routine.
In order to achieve your goal — whether it’s to get fit, lose weight or improve athletic performance — it’s important to incorporate other healthy habits in your life. This includes meal prepping, getting enough sleep, and drinking a lot of water.
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After any workout, it’s important to load up on “at least 20 grams of protein to maximize the response,” says certified personal trainer and strength and conditioning coach Henry Halse. “If you don't consume protein the body will break down other muscle tissue to help build the muscles you just worked."
Don’t forget that it’s also important to stretch and foam roll post-exercise for speedy muscle recovery. If you have the time, and money, book a massage — research has shown that the therapy reduces inflammation and helps cells recover.