Growing muscles, whether you’re a bodybuilder or someone trying to gain weight to feel healthier, can be challenging. It’s not easy to add muscle. You have to send your body a strong message telling it that you need more muscle, and that takes a lot of hard work, disciplined dieting, and the right supplement approach. 

Growing muscle and, perhaps, even more, maintaining muscle mass requires a lot of work. You have to constantly stress your body to send the message that the muscle is necessary. Muscle also needs a lot of fuel to survive. You have to up your calorie intake and the amount of protein in your diet. On top of all that, you have to hit the gym hard.

If you are looking for an edge and want to grow your muscle faster, we’ve put together four strategies that you can use to start seeing the results you need. Read along for ways to grow muscle fast and keep it there. 

Find Ways to Boost Your Testosterone

No matter your gender, if you want to grow muscles fast, boosting your testosterone is a great way to go about it. While everyone has their opinion on performance-enhancing drugs, you can’t say they aren’t effective. There is a reason almost every professional bodybuilder takes hormone therapy of some sort. It works. Yes, there are natural ways to boost your testosterone production, but you should also consider a visit to the endocrinologist if you feel like your levels may be too low because you’re struggling to put on muscle. They can take your blood and conduct a battery of tests to figure out where your hormones are. A qualified medical professional will tell you if they are in a healthy range. If not, they can work with you on a treatment plan to get you where you want to be. 

Don’t Overlook Recovery

Yes, you’ve got to put in the hours in the gym. But don’t overlook how important recovery is to muscle growth. When you’re trying to build muscle mass, you’ve got to overload your muscles. You do this by lifting heavy weights and exerting yourself. The muscle fibers you have tear, and blood fills into them, building more muscle as you go. Rinse and repeat. However, you’re not going to be able to overload your muscles to the same level if you’re always tired. You’ll end up getting fatigued faster and won’t be able to put up the same numbers. If you really want to grow muscle mass quickly, then you have to allow proper time for rest. Then, when you hit the gym you’ll feel great and can put your muscles to work the way you need to. 

Zero in on the Right Meal Plan

Nutrition is a factor in growing muscle mass. You’ve got to be eating a high amount of protein, of course, but you’ve also got to eat the right number of calories to sustain the muscle you want to put on. Eating more calories than your body requires will help convert some of that extra energy into muscle, but the calories have to be the right kind of food. Don’t just think you need more calories and start eating a bunch of cookies every day. You should be eating a lot of protein and the right amount of carbohydrates to get you through your workouts. When you get to a certain point, putting on muscle mass becomes serious food science. If you’re interested, you should meet with a nutritionist who can help you devise a meal plan geared toward growing muscle. You’ll map out what you need to eat and when to ensure you’re hitting all of the right benchmarks. 

Ipamorelin Research and Muscle Growth

Ipamorelin is a peptide that has been shown in research to reduce the catabolic effects that glucocorticoids have on muscle. In tests on rodent models, those given Ipamorelin saw a decrease in nitrogen wasting in the liver and improved nitrogen balance after receiving the peptides for sale. Essentially, what this means is that ipamorelin prevented muscle wasting in the rodents, so they kept more muscle mass over time. 

Ipamorelin is similar to another peptide, sermorelin in that in animal tests they promoted bone growth, muscle building, and decreased inflammation. Ipamorelin, though, saw much shorter, but higher spikes in growth hormone after administration. Much more research is needed to determine the future medical possibilities of Ipamorelin.

Though it sounds almost too good to believe, there really are foods that speed up a slow metabolism that are readily available in every grocery store.  You may already be eating some of them without even knowing it. The more foods that speed up a slow metabolism that you eat, the hotter your internal fat-melting furnace burns, and the easier it is to lose weight and keep it off. By incorporating these superfoods into your diet, you’ll make it easier to achieve your weight loss and fitness goals.

Salmon, sardines and tuna are great sources of Omega-3 fatty acids, which will lower the level of a hormone called leptin in your body.  Studies show that it’s easier to lose and keep off weight when your leptin levels are lower, rather than higher. There are other benefits to eating fish, as well, like the cancer-fighting and healthy-heart properties of Omega 3.

Foods rich in protein like eggs, lean meats, beans and even peanut butter will boost your metabolism.  Protein is a necessary building block for our bodies and it’s vitality important in keeping a metabolism going.  Of these foods that speed up a slow metabolism, peanut butter gets unfairly criticized as a bad food choice.  But with any food, moderation is key.  You can enjoy peanut butter in moderation and still lose weight steadily, or avoid gaining any lost weight back.  Peanut butter can be a healthy addition to your diet, with its good fats and metabolism-boosting protein.

Other foods that speed up a slow metabolism include foods containing hot peppers like jalapeño, cayenne or habanero.  Spicy foods make your body run hotter for up to 3 hours.  They’re thermogenic, in that just the act of digesting them speeds your metabolism.

Whole grains like oatmeal boost metabolism by being slow to digest.  This gives you the feeling of being full longer, and serves to keep blood sugar levels on an even keel.  This keeps minimal amounts of insulin in your bloodstream, and keeps your body from going into fat-storing overdrive.  High levels of insulin are linked to metabolic syndrome symptoms like obesity, belly fat, and high blood pressure among others.  So whole grains should be a vital part of your diet for many reasons, not just because they’re one of the top foods that speed up a slow metabolism

Olive oil is one of the foods that speed up a slow metabolism thanks to its load of Omega-3 acids.  It’s a great source of good monounsaturated fat, the kind of good fat your body has to have, too.

Don’t forget that exercise boosts your metabolism in a more permanent way, by increasing active muscle tissue throughout your body.  And eating in itself keeps your metabolism stoked.  Never skip meals, especially not breakfast, that’s like refusing to put logs on a fire but expecting it to keep burning anyway.  And add these foods that speed up a slow metabolism to your diet to bring you closer to your goals.

One of the most joyous emotions that we experience in our lives is starting our own families. After a hard day’s work, meeting our family helps us forget about the worries of our office life. We work extremely hard to ensure our loved ones get to achieve all their goals and dreams. However, our lives can be unpredictable, and we may never know when our loved ones or we may need immediate medical assistance. This is why it is important to learn about the necessity of family health insurance.

Need For Family Health Insurance

For any individual, the protection of their loved ones and their financial security is an important priority. Family health insurance policies make sure that the ones close to you are financially secure during medical emergencies. However, with the rise in medical costs around the country, getting the proper medical attention during an emergency can be quite draining, physically and financially. Owning a suitable family health insurance plan will allow you to deal with all these issues smoothly. The family health insurance plans in the country usually cost around  ₹10,000 – 17,000 annually. Insurance companies have set the cost at an affordable price to ensure you get to protect your loved ones without any financial stress.  

Every individual wants to purchase an optimal health insurance plan for their loved ones. However, with the wide range of health insurance plans available in the market, selecting the right health policy can be quite a difficult task. As a result, many individuals get overwhelmed with the wide range of options available and end up purchasing the wrong health insurance plan.

Few Tips You Must Consider When Choosing Family Medical Insurance Plans:

1. Look for the correct policy coverage: Before you begin your search for a health insurance plan, you must conduct a decent amount of research about the coverage offered by different health insurance policies. This will help you understand the coverage you can get through your insurance policy. After finding a health insurance policy, you must check whether the plan offers critical illness cover, ambulance coverage, cashless policy, in-patient hospitalisation, pre-hospitalisation and post-hospitalisation costs and a wide range of medical issues. As you’re purchasing the health insurance plan for your family, you must make sure that the policy will take care of all the insured individuals. It would be better if you buy family health insurance online, as you will get to compare the different plans available for you. Comparing the different plans available for you will help you make an informed decision.
2. Learn about the waiting period: Generally, health insurance plans provide coverage for certain issues like existing diseases, maternity expenses, etc., after a waiting period. The waiting period is usually around 2 to 4 years. However, it differs for different insurance companies. Certain insurance companies offer a low waiting period. You must learn about the waiting period of the health insurance plan before making the purchase and select the policy that offers the smallest waiting period.
3. Check flexibility for adding new members: You must check for the flexibility to include new family members in a simple way. In the event, any senior member of the family isn’t eligible anymore for coverage, or they pass away, then other individuals in the family can continue with the same plan without losing out on the benefits of the plan.
4. Select a lifetime renewability policy: The renewability of a health insurance plan is an important aspect that you must consider when buying a health insurance plan. You must learn about the policy’s tenure and the plan’s renewability feature. Health insurance plans are generally quite important during the later stages of your life. For instance, health insurance for diabetics or other such illnesses can require a lifetime of medical support. Therefore, it is advised to select a health insurance plan that allows you to renew the plan. It will ensure that the family has the same insurance coverage in the coming years, even after they have crossed the age limit. Moreover, you will not have to go through the rigmarole of purchasing a health insurance plan once again.
5. Look for the copayment clause: A copayment is the amount that you will agree to pay out of your pocket. Your insurance company will take care of the rest of the hospitalisation expenses. For instance, if you’ve opted for a health insurance plan with a 15% co-payment clause. If you file a claim for ₹1 lakh, your co-payment amount would be ₹15,000, and your insurance company would handle the rest of the ₹85,000. You must learn about the co-payment clause in your health insurance before going ahead with the purchase, as it will help you prepare yourself for emergencies.

Conclusion

Purchasing family health insurance is an important task, as it helps us protect our loved ones from the unprecedented dangers of the world. However, the task of choosing an optimal health insurance policy can be a bit stressful due to the wide range of options available for us. To deal with this overwhelming process, we can follow a few tips to ensure we purchase the most optimal health insurance plan for our family.