Fortunately for us millennials and baby boomers, it’s 2017 already! Which means we have more advanced technology, medicine, and even more improved protein shakes from 10X Gains for the fitness buffs. Now, more than ever, people are getting more conscious about physical fitness and healthy lifestyle, and it isn’t bad, in fact, this is really good news right here.

It has come to a point that people can work out anywhere and anytime, it’s amazing how they can come up with creative ways in sneaking workout in their daily life, especially those dealing with a busy lifestyle. So from the experts at 10X Gains, they will be giving you tips on how to gain muscle fast at home:

Plan your meal
Working out without a planned meal and just consuming anything you see or get your hands on is similar to going to war without a gun—quite useless right? Indeed it is. So you're utmost importance if you want to know how to gain muscle fast is by planning out your meal for an entire week and sticking to it. Your plate should be divided into 3 parts: ½ should consist of leafy greens and crunchy vegetables, ¼ should be filled with whole grains or legumes, and the last ¼ should be your protein intake for the meal.

Those leafy greens and crunchy vegetables provide you with maximum nutritional value with minimal calorie impact, it means you can eat as many as you want and you won’t have to worry about packing in unwanted pounds of fat! (e.g. kale, brussel sprouts, spinach, lettuce, celery, swiss chard, kale, french beans, and arugula.)

The whole grains are filled with fibre good for digestion and it will make you feel full really fast! Think of it as a way of cheating but a good one. (e.g. black beans, quinoa, navy beans, lentils, brown rice, and slices of whole wheat bread)

Protein-rich foods will, of course, provide you with protein and a good amount of healthy fat which will help fight off the sudden spike in your blood sugar. (e.g. grass-fed meat, fish, egg, chicken)

Plan your workout
Make it a habit to workout 3-4 times a week, as working out for only 2 times a week isn’t going to have that much effect on your body especially if you want to work on how to gain muscle fast at home. Plan on a schedule wherein you can workout for 2 hours every other day, making sure that you focus on different groups of muscle per session. In this way, the group of muscle you focused on the previous session can take a break to heal itself from the strain during your rest day and then you can focus on another group the next day.

Consume whey protein drinks before and after workout
Whey protein drinks prior to working out and post-workout will speed up the process of your muscle recovery and gain. This is why it is all the rage among crossfitters, bodybuilders and athletes everywhere as they are easy to digest and also they are an easy source of protein.

Thankfully, 10X Gains can provide you with your whey protein drink needs! With a wide variety of formula and flavours available for the consumers. So if you want to know how to gain muscle fast at home, be sure to include 10X Gains’ whey protein drinks in your planned workout and you will surely notice results faster!