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5 Vital Tips for Gaining More Muscle – Even When You’re Short on Time to Exercise

If you are trying to build muscle in a time crunch, here are some tips that can help!

Researched, written by Amber & The Team
Updated on July 9, 2023

Strong Hispanic Sportswoman Doing A Kettle Bell Workout

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Everybody wants to lose weight and have a perfectly toned body, but not everybody has time to go to the gym every day or even every other day.

Gaining muscle in a short time seems impossible for many people.

Not only do you have to find time to work out, but you also have to ensure you’re doing the right exercises and eating the right foods.

You can do a few things to help build muscle even when you don’t have a lot of time to work out.

If you are trying to build muscle in a time crunch, here are some tips that can help!


Get Enough Sleep


Getting enough sleep is vital for overall health, but it’s also necessary for muscle growth.

When you sleep, your body releases hormones that help repair and build muscle tissue.

If you’re short on time, you may not be able to get as much sleep as you need.

However, you can do a few things to ensure you’re getting enough rest.

First, create a bedtime routine and stick to it as much as possible.

This will help your body wind down before sleep.

Also, avoid electronics the hour before bed and create a relaxing environment in your bedroom.

Finally, make sure you’re getting enough exercise during the day.

Exercise can help you sleep better at night.


Consider Body Recomposition


Body recomposition may be a better goal than going strictly for muscle gain.

Body recomposition is the process of losing fat and gaining muscle at the same time.

While it may not be possible to achieve a large amount of muscle gain in a short period, you can still see results by working on body recomposition.

It can be challenging to lose fat and gain muscle simultaneously, but it is possible with the proper diet and exercise.

If you want to focus on body recomposition, ensure you’re doing exercises that target both muscle groups and include cardio in your workout routine.

If you’re wondering how to body recomposition, you can start by timing your meals and checking your nutritional intake.

Eating maintenance calories or a slight calorie deficit will help you lose fat while still allowing you to build muscle.


Use Compound Exercises


Compound exercises are exercises that target multiple muscle groups at the same time.

These exercises are great for building muscle because they allow you to work more in less time.

Compounding exercises are the way to go if you’re short on time.

Some compound exercises include squats, deadlifts, pull-ups, and bench presses.

These exercises should be a part of your workout routine if you’re trying to build muscle.


Increase Your Training Frequency


This means you’ll work out more often but for shorter periods.

This method is beneficial because it allows your muscles to recover between workouts, which can help you avoid injuries.

However, training more frequently alone won’t lead to results.

You also must ensure you’re doing the right exercises and eating a nutritious diet.


Use High-Intensity Interval Training


High-intensity interval training, or HIIT, is a type of cardio that alternates between short bursts of high-intensity activity and brief rest periods.

HIIT is a great way to build muscle because it helps you burn more calories in less time.

HIIT is an excellent workout for people who are short on time.

It’s also beneficial for those who want to lose fat and gain muscle.

If you’re looking for a HIIT workout, you can try our HIIT workouts for beginners.

It is worth noting that HIIT is a more advanced type of cardio and may not be suitable for everyone.

Talk to your doctor before starting a HIIT workout routine if you have any health concerns.

Compound exercises, increasing your training frequency, and adding HIIT to your workout routine can help you gain muscle fast.

You should also ensure you get enough sleep and eat a nutritious diet.

With the right plan, you can achieve your goals even if you’re short on time.

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