Muscle Gain, Retainment, and Everything in Between


Summer is finally here, that trip to the beach is right around the corner, and you’re getting ready to show off those killer abs and biceps you worked so hard on at the gym. But what if your biceps aren’t as big as you’d hoped and that six pack feels more like a beer belly? Well no worries, Health Fitness Revolution has a few helpful tips that will help tone those abs and make those “guns” bigger. 

  • High-Intensity Interval Training  

Interchangeably running for five minutes and walking for another, within a 60-minute period can 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.                                                        

  • Beef, Brown Rice and Spinach

Many individuals say the hardest part of their fitness journey is not the exercising, but the dieting. Although it may be difficult to give up favorite snacks and sodas, focusing on foods that help build muscle instead of fat might not be as hard as it sounds. 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. 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! With tasty and healthy meals at your disposal, it should be a piece of cake to see those long-desired gains.

  • 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. 

  • 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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