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Celebrating Women & Girls In Sports

9 Simple Ways To Gain Muscle Outside Of The Gym

Get more sleep

Nothing is more important for the human body than sleep. When we are sleeping is when our muscles are repaired and cortisone levels plummet. It is important to prioritize deep sleep rather than taking short naps throughout the day – get your eight hours!

Plan your meals wisely

Without eating sufficient calories for your body weight, it’s nearly impossible to build muscle. Using a calorie counting app can help you keep track of your progress throughout the day and help meet your fitness goals. Keep in mind that it’s not just the sheer calorie count that matters, you also need to eat a balance of carbs, proteins, and healthy fats during the day.

Reduce your stress

Meditation and walks, among many other activities, are great proven ways to reduce stress and don’t require much. Stress leads to the production of cortisol, which inhibits muscle growth and increases fat storage.

Get outside

Getting some sun is also very important to recovery and growth. Vitamin D is vital to bone health and muscle recovery.

Stay hydrated

Since our bodies are mostly made up of water, it is crucial that you stay hydrated throughout the day. Being dehydrated even the slightest bit can be detrimental to your performance and ultimate muscle growth.

Stretch

Stretching your muscles helps reduce soreness and allows you to recover faster for your next workout.

Get a massage

If you’re trying to recover from exercise, think about booking a massage in the following days. Studies have shown that massage therapy reduces inflammation and helps cells recover.

Eat iron rich foods

Iron deficiency can lead to anemia, which causes weakness and muscle fatigue as they aren’t getting enough oxygen. Foods rich in iron include red meat, dark chocolate, and quinoa.

Load up on protein

Eating protein helps your body obtain some of the amino acids it needs to get protein synthesized. It helps the most to load up on protein right after working out but adding this to your diet any time of day will definitely help gain some muscle.

Photo Credit: Pixabay

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