In India, 71% of the Urban population have Muscle health issues and it could lead to impaired muscle function, fatigue, and poor metabolic health. A global leader in Body Composition Analysis, in association with IPSOS, conducted a study across 8 cities in India – Mumbai, Delhi-NCR Kolkata, Chennai, Ahmedabad, Lucknow, Patna, and Hyderabad, in which they have found that large proportion of Indians suffer from poor muscle health syndrome.
According to the Study, which has covered around 1,243 people being the blend of working and non-working adults between the age group of 30-55 year, was found dealing with the issues. Meanwhile, the current Statistics in India which indicate that Lucknow has the highest percentage of males and females having poor muscle mass, with 82% of males and 80% of females, as well as Delhi-NCR, has a lower percentage of people with poor muscle mass, with 64% of both males and females.
Here are 5 ways to boost your muscle mass Quickly:
1. FULL BODY WORKOUT:
Work on your entire body three times per week and perform around a couple of sets for each muscle group. This will ensure that you’re hitting each muscle group around thrice a week. While you’re at it keep the intensity of workout high to promote rapid muscle gains.
2. Work on your Leg:
After doing leg exercise your lower body muscles become larger day by day and working them out regularly boosts your testosterone, as well as heavy lifting via your legs, may lead to an increase in muscle everywhere, including areas of your upper body, such as your shoulder.
3. Eat More Carbs:
While a low-carb diet has become infamous for losing weight, the opposite is true when you looking to gain muscle. Sure, you’ll gain some amount of fat while you’re trying to increase the amount of muscle in your body, if you eat enough calories from foods that have the less fat in it you’ll gain far more muscle than fat. Add carbs in your pre-workout as well as your post-workout meals and during your workouts as well. This will help utilize the carbs you consume more efficiently to build muscle.
4. Get Real:
Workout to be Fit not be Featured, you can’t turn yourselves into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself and never take any steroids while building muscle.
5. Rest as much as you can:
Insufficient Rest leads to disappointing results. In order to gain more muscles, you need to sleep at least 8-9 hours daily. It has been found that during 6-8 hours of sleep at night our muscle recovers and grows. Sleeping less than 6 hours as opposed to 8 can cut your testosterone levels by at least 10 to 15 percent! Thus, avoid all sort of distractions and get on the bed early.