A key component of physical fitness is building muscle mass. Increased muscle mass offers cosmetic, metabolic, and fitness benefits. While exercise is the cornerstone of building muscle mass, there are five simple steps you can take to gain muscle mass faster. 1 Timing is everything. Consuming protein helps build lean body mass. However, your circadian rhythm largely controls how efficiently the proteins used are converted into muscle mass. We are metabolically programmed to use most of our energy in daylight. Protein is simply an inefficient source of energy. Eating a protein-rich meal first thing in the evening not only leads to further stimulation of protein synthesis, but it also has the added benefit of lowering your appetite, so you don't waste calories before bed. 2 Recovery is the most important part of your training. While exercise increases muscle mass, it also increases the release of stress hormones, which increases the breakdown of muscle proteins.

3 Drink a protein shake before bed. The sleep interval is the longest period of fasting. To maintain metabolic function during the 6 to 8-hour sleep interval, your body releases cortisol. Cortisol is a catabolic hormone that increases the breakdown of muscle proteins so that it can be used for energy. This is why cortisol levels are higher when you wake up. One way to minimize the cortisol alpha surge male supplement is to consume a protein shake before bed, which will reduce the cortisol Alpha Surge Male reviews. Some proteins are more effective. The additional beneficial protein will help you sleep better. 4 Consume protein during your workout. Although carbohydrates are the main source of energy, with prolonged exercise (40 minutes or more), up to 20% of the energy of the muscles can be obtained by breaking down protein. When you consume a sports drink that combines carbohydrates and proteins, your muscles use the protein in the sports drink instead of cannibalizing the muscle proteins in your body.

After age 30, alpha surge male performance support your lean body mass begins to decrease at a more rapid pace than it did in your 20s, Alpha Surge Male wellness brand so it's a great time to take action to slow those losses. Building muscle mass after 30 isn't hard, Alpha Surge Male reviews but it does take finding the right strength-training program and being consistent with it. According to the U.S. National Library of Medicine, Alpha Surge Male official site fat. But you may also need to add in some dedicated exercise time to meet the amount of physical activity recommended by the U.S. Department of Health and Human Services. Finding other dedicated cardio and strength-training activities you enjoy will help you hit the target and achieve your muscle-building goals. Barre exercise: Combines ballet-inspired moves with yoga, Pilates and functional training. Vinyasa yoga: Alpha Surge Male reviews A physically challenging type of yoga that involves dynamic, flowing sequences linking breath to movement.

Classes usually inspire camaraderie and are sometimes held outside. Indoor cycling: Much more than just riding a stationary bike inside, these classes involve high-intensity cardio and often include strength-training moves on or off the bike. Pilates: A low-impact workout that targets the muscles of the core, as well as all the other muscles in the body. It is either done on a mat or on a machine called a reformer. Dropping into a class or the gym here and there isn't going to cut it. Schedule your workouts into your calendar just like you would a meeting and only skip them if absolutely necessary. If you are a self-motivated type, you can save a lot of money and time by doing strength-training exercises at home. You don't even need much space or equipment - using only your own body weight can help you build strength and mass. An easy way to organize a home workout for building muscle at age 30 is in a circuit.