Do these 5 simple things every day to build muscle faster. The key to muscle growth is consistency. By mastering the correct muscle-building habits and repeating them on a daily basis you can create a routine that’s guaranteed to continue delivering muscle growth for a long time.
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Simply hitting the gym isn’t all it takes to optimize muscle growth. What you do with your diet, and what you do before and after your workout is equally as important if not more important. So today I want to give you guys a list of what you should be doing consistently to build more muscle. And before we jump into the more obvious things like staying in a calorie surplus, I want to start with some exciting research that you probably haven’t heard before, about the effects of eating olives. Now make no mistake, of course, it’s much more important for you to ensure that you have your basics down, like staying in a calorie surplus and getting enough protein. But eating olives can’t really hurt you and most people don’t realize that eating them daily may actually help promote muscle growth. For example, Italian researchers recruited a group of people between the ages of 18 and 65 to eat a dozen green olives every day for 30 days. (1) At the end of the 30 days, the participants were able to drop an average of 1.7 percent body fat while adding over 2% lean muscle mass. This equated to an average of a little more than two pounds of muscle growth while still burning fat. Now that may not sound like much but it is significant and impressive because the people involved in the study didn’t make any other dietary or exercise changes besides consuming 12 olives per day. Originally it was assumed that olives could benefit muscle growth due to their anti-inflammatory and antioxidant effects. This is because everyone in the study experienced a reduction in interleukin-6, which is a factor used to rate the level of inflammation throughout the body, and they also experienced a reduction in free radicals. But, both of these things can happen just by eating more fruits and vegetables in general. So, the more likely thing that led to improvements in body composition was a compound known as oleuropein, which is found in high amounts in olives and olive oil. And even though we do need more research on people to confirm this, we do currently have studies on animals that show that oleuropein has promising anabolic and anti-catabolic effects. (3) Besides like I said other than taking in like 50 to 70 extra calories eating 12 olives per day isn’t going to be bad for you. So feel free to try that or you can also replace cooking oils like canola, corn, and sunflower oil with extra virgin olive oil.
Another thing that most people don’t know is that consuming more cholesterol on a daily basis can benefit muscle growth. In fact, most people believe that dietary cholesterol is bad and that it causes heart disease, but that’s actually not true. Research shows that there’s no link between cholesterol intake and heart disease. (7) But if you lift weights cholesterol is actually beneficial because it can aid muscle growth. One study specifically found a dose-response relationship between cholesterol intake and lean body mass.(8) Meaning that the higher cholesterol intakes were associated with more muscle mass. As you can see in the graph, the more cholesterol they ate, the more muscle they gained. (9) And the participants kept protein and fat intake the same they only changed cholesterol intake. Now the limiting factor of this study is that most participants were older, but this isn’t the only study that shows higher cholesterol intakes improving muscle growth. Several other studies also indicate the same. (10) The likely reason why cholesterol has this effect is that it supports membrane viscosity, muscle repair, lipid raft formation, and the production of anabolic hormones like testosterone. (11) now, keep in mind you don’t have to go out of your way to consume as much cholesterol as possible. There comes a point where more isn’t better… and consuming a lot of cholesterol might also mean that you’ll have fewer calories available to be able to eat other nutritious foods. But to build muscle, it is beneficial to consume one or more servings of cholesterol-rich food daily, such as eggs, beef, or dairy.”
Now the next thing you should do every day, I’ve already mentioned and that’s eating enough calories daily. Guys this is by far the most important thing to do, it should be at the top of your priority ladder and the only reason that I didn’t start the video with this first is that many of you already know about it. But at the same time, many of you are not actually following through and eating enough calories to build muscle. when you don’t eat enough calories you risk losing muscle but when you’re in a calorie surplus you boost things like testosterone
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