5 Ways To Build Muscle Outside The Gym and Recover Better

5 Ways To Improve Your Recovery and Build Muscle

Most people make the mistake of thinking that muscles are built while they’re working out in the gym. In reality, the opposite of this is true. You break down your muscle tissues while training and put on muscle size with the right recovery mechanism.

Some people overlook the role of rest and recovery in the muscle-building process and are frustrated when they don’t see results. If you can’t seem to build muscle even after following the right training plan, you’ve come to the right place.

Follow a Customized Diet

If your goal is to put on muscle mass or lose weight, you’ll have to follow a diet which is custom made for you. A customized diet plan is designed keeping your lifestyle, current and goal weight in mind.

No two people have the same lifestyle, goal or current weight and so following a vanilla nutrition plan isn’t going to do you any good. Keep your calories and macros (carbs, protein, and fats) in mind while designing your diet plan.

Kill The Stress Levels

An increase in stress levels is known to raise cortisol levels. A rise in cortisol levels can spike estrogen levels in men which can simultaneously lower the testosterone production. Testosterone is the male hormone responsible for the building of muscle mass and development of sex organs in men.

If you’re someone who can get worked up easily, you should figure out things which can help you calm down. Meditation, listening to calming music, going for walks, pleasure reading are a few things which many people find relaxing.

Focus on Your Sleep

Opposite of what people think, you build muscle mass or lose weight while you’re sleeping. Deep sleep allows for REM cycles to come into play, and optimize your release of testosterone while your muscles can truly rest.

If you want the optimal results, you need to make sure you’re getting anywhere between 7-8 hours of sleep every night. If you can’t get the total amount of hours in a single go, try taking a nap in the afternoon.

Reduce Your Soreness

Some of us love the DOMS (delayed onset muscle soreness) we get after a brutal workout. While muscle soreness should be experienced periodically, especially if you’re trying to break a plateau, it isn’t recommended to have sore muscles every day.

Epsom salt baths, morning, pre and post stretching routines are a few ways of dealing with muscle soreness. Light steady-state cardio can be incredibly effective in reducing soreness by improving circulation as it sends oxygenated blood to the muscles.

Take Your Foot of The Gas

Sometimes the best way to build muscle can be to not train at all. If you’ve been training hard for a long period, you might be at risk of overtraining. Being in an overtrained state can negatively affect your nervous system and can cause more harm than good.

Our last advice would be not to get too worked up if you’re not seeing the desired results. Building your mental health should be as much a priority as building your muscles. Be willing to take periodic rest whenever necessary.

Header image courtesy of Envato Elements

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Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.