Muscle Gain, Retainment, and Everything in Between


Summer is finally here, that trip to the beach is right around the corner, and you’re ready to show off those killer abs and biceps you worked so hard on at the gym. There’s just one minor problem; your biceps aren’t as big as you’d imagine and that six pack, or should I say four pack, is a joke. Well no worries, Health Fitness Revolution has a few helpful tips that will tone those abs and make those “guns” bigger. Hey, with our help you might even impress that one hot waitress at the resort with your impressive muscle gain!

  • High-Intensity Interval Training  

Who would’ve figured that interchangeably running for five minutes and walking for another, within a 60-minute period would be more rewarding than running for the entire hour? A study conducted over cardio and high-intensity interval training (HIIT) discovered that substantial gains were obtained through performing HIIT 2 to 3 times a week rather than performing cardio. Not only that, but HIIT workouts burn more fat, calories, and require full-body execution compared to straight cardio. Science doesn’t lie, and if switching cardio for HIIT isn’t on your agenda then don’t expect to receive gains greater than what you presently possess.                                                       

  • Beef, Brown Rice and Spinach

Most individuals say the hardest part of their fitness journey is not the exercising, but the dieting. Although that may be true for the people who can’t seem to give up their chicken nuggets and fries, it’s really not as hard as it seems. Spice up your meal with some cayenne pepper for an extra dose of fat burning! Or even stuff your chicken breast with some spinach and artichoke before baking. With tasty and healthy meals at your disposal, it should be a piece of cake (not literally) to see those long-desired gains. Red meat and fish contain lots of protein that is necessary for repairing muscle tissue, and brown rice after a workout allows you to retain new muscle growth. And of course incorporating veggies into any meal will give you all the essential vitamins and nutrients you need to perform at your very best in any task!

  • Water

Water makes up a large portion of the body and plays a crucial role in muscle growth, retainment, and endurance. It also assists with the maintenance of a healthy digestive system, which is required for efficient absorption of macronutrients (proteins, carbohydrates and fats). Individuals should drink anywhere between 8 to 16 cups a day, depending on daily physical activity. Without proper hydration before, during, and after workouts, you could lose potential muscle strength and endurance- resulting in shorter workout duration and less muscle growth.


  • Sleep


Recovery is as crucial for muscle building just as oxygen is essential to life. On average, adults require anywhere between 7 to 9 hours of sleep per night, and according to an academic article, approximately 70 percent of growth hormone is released in men during slumber. With growth hormone being responsible for physical performance enhancement, muscle retainment, and the promotion of a healthy metabolism, it is imperative that one attain an ample amount of rest every night. Besides, how else do you expect to hit the gym if you don’t get a good night’s sleep?


  • Consistency


The most important of all tips is to FOLLOW THROUGH. Without consistency in workouts, sleep, and dieting, your results won’t be as apparent as you’d like. A study conducted on 96 volunteers found that it took anywhere from 18 to 254 days (an average of 66 days) to form a frequent habit (physical activity included). With constant determination and tenacity, you’ll be able to make this regime a recurrent habit and see results in no time!

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