7 Muscle-Building Strategies for Guys
Experts share strength-training tips that yield results quickly.
5. Get lots of protein.
"If you want to build muscle mass, the key is protein, protein,
protein," says Karas. "Muscles are comprised of protein and you need
the essential amino acids that are the building block of protein."
No time to cook? De Los Santos suggests high-protein snacks like
cottage cheese, cheese sticks, protein bars, and protein
shakes. Health and nutrition stores carry a variety of powders which can be
mixed with water or low-fat milk for an energizing protein
power punch between meals.
Other recommendations include turkey, cheese, and cracker snack packs as
well as frozen or prepackaged diet foods that combine protein-rich choices with
low-fat, low-complex carbohydrates.
6. Get enough sleep.
In addition to being linked to high
blood pressure, depression, and other health problems, sleep
deprivation can inhibit the growth hormone important for muscle building, says
Karas. Recent studies have linked it to obesity as well.
How do you know you're getting enough to build muscle? People who are
well rested feel alert and do not have the urge to nap, reports the CDC. The
average adult needs between seven and eight hours of sleep, although some may
7. Hire a trainer.
If you need information or motivation, consider hiring a personal trainer.
Costs vary according to location and experience, but typically cost between $30
and $85 an hour.
A trainer doesn't need to be a long-term investment, however. According to
De Los Santos, working with one for just three months is enough time to get
comfortable in the gym, establish a routine, learn a variety of exercises, and
see good results.
"A good trainer will educate while training and will not create
long-term dependence," De Los Santos says. "Ideally, you'll learn
the skills to either maintain your fitness level or work toward new
Be sure your trainer is certified through a reputable fitness organization
like the ACSM, the National Academy of Sports Medicine, or the American Council
on Exercise and has an updated certification in CPR and/or first aid as
well. You'll also want to hire someone you like, since you'll be spending
at least an hour a week together.