6 Simple Things to Build More Muscle You Should Do Everyday

Are you trying to get stronger and more athletic overall? There are 6 simple things to build more muscle that you could be doing every day to help you achieve your goals.

Many people want to lose weight. It is what most put down as their New Year’s Eve resolution. Others, however, would like to build muscle. And those two things, although will normally make you healthier, can have opposing strategies to get to.

That is why it can be difficult for some people to understand how to build muscle and this is where you could listen and follow the advice from Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.

He shared a video talking about 6 simple things to build more muscle that people should do every day. Check it out.

6 Simple Things to Build More Muscle

1. Eat More Olives

First on Posternak’s list of simple things to build more muscle is to consume more olives. A study conducted in Italy found that eating a dozen of green olives every day for 30 days helps muscle growth tremendously.

People didn’t change their eating habits or did more exercise, but dropped an average of 1.7 per cent of body fat and gained 2% of lean muscle mass.

2. Consume More Cholesterol

If you lift weights, eating more cholesterol can be beneficial for muscle growth as it helps with it. In a study, “ the higher cholesterol intakes were associated with more muscle mass.”

3. Eat Enough Calories

This is the principle, most basic, and perhaps most important of all arguments raised in Posternak’s list of simple things to build more muscle. When you don’t eat enough calories, you put yourself at risk of losing muscle, but in a calorie surplus you will boost your muscle protein synthesis and have less muscle protein breakdown.

Just keep in mind that you only need a small surplus of your calorie maintenance to induce muscle growth, anything above that might be stored as fat. Aim for 10% above your daily calorie maintenance.

4. Spread Protein Intake Throughout the Day

Protein is the most important macro when it comes to building muscle. Therefore, you must make sure you are eating enough of it.

Not only that, but it is also important that you don’t eat all your protein intake of the day in one meal and nothing in the remaining ones. Rather, spread out your protein intake to continue inducing muscle growth.

5. Take Creatine

Creatine is one of the most well-researched supplements in the fitness industry as it can help with building muscle.

We actually talked about it extensively about how to use creatine for muscle growth here.

6. Get Enough Sleep

A study showed the correlation between sleep deprivation and muscle protein synthesis. In the end, muscle protein synthesis was reduced in the group analysed that experienced sleep restriction.

And that is Posternak’s list of 6 simple things to build more muscle that you should be doing every day. Click on the video below to see his entire argumentation on each point.