 What is up everybody my name is Noah Banks also known as a millennial health coach where I help millennials like you Hack your busy lifestyle to live happier healthier lives and today we're gonna be going over the five easy ways to put on muscle So let's go ahead and get started All right, so five ways to gain muscle around two weeks ago I put up a video about the five ways to lose weight and I got a lot of comments saying well No, I'm actually trying to gain muscle I'm trying to gain a little bit of weight to get a little bit more full and some people are like Hey, I just want to put on more muscle So I wanted to make this video just for you So the first easy way to put on muscle is to eat more what I mean eat more This means you got to be seriously eating so you got to be one You got to be eating enough food to have energy to kill it at your workouts And then when you're killing it at your workouts You also need some food after those workouts to be helping your body recover and grow So one of the two major food groups for this you might have guessed one is carbs I know it seems so scary everybody's like I want to stay away from carbs I don't want to have any you're making a mistake Carbs are your main source of energy Now granny you want to do good carbs You want to make sure you're staying within the complex carbs So you like your whole wheat your brown rice your potatoes really good carbs So not cakes cookies all that that's not going to help you get good energy And then the second aspect after you've already had those carbs to fuel your workout You've already finished your workout. It's done You actually have to fill it up with protein afterward And protein is the main source of calories to help you actually build more muscle And that's because protein is basically all of your muscle Your muscles need them to help recover and grow The second easy way to put on some more muscle is to really focus on compound movements When you work in compound movements your body is forcing your whole system to grow Another key tip is to really focus those compound movements on the lower body So think about like your squats your deadlifts your lunges If you really focus on those three movements you really put on some size And that's because really your butt and your legs are the biggest muscle groups in your body So if you're working them out really hard trust me you've got to grow because your body is like I need to recover So the third easy way to put on some muscle it might be a little bit surprising Is to actually dial back on the cardio So that means no doing the five days a week running for 30 to 45 minutes That's not going to help you you're going to be losing weight And I'm telling you not to be retaining any type of muscle My suggestion is to stick your cardio into two to three days a week Because you know what you also want to make sure you have a good heart So I'm not saying don't run don't do any type of cardio because you're going to need it What I am saying is to do the type of cardio that helps you preserve muscle While also burning fat at the same time And this is what's going to be the HIIT workouts The high intensity training workouts And the reason why this is important is because you're doing it in short circuit rounds So it's making sure you're not going for a long time burning up carb storage Then the next thing you know you're just bones you don't want to just be bones right So make sure that you dial back on the cardio Maybe six to two to three days a week for the HIIT training workouts You do eight to nine round circuits and I promise you you'll be good Easy way number four to put on some muscle is to rest You got to recover a lot of people don't understand that You actually build muscle during recovery not during workouts In fact when you're working out you're tearing down your muscle When you rest you allow your muscles to one recover from what they already just did And then they grow even more to be able to adapt to a better weight and a stronger weight next time Rest is extremely important when it comes to gaining muscle So make sure you're getting your seven to eight hours of sleep This is something I really needed to learn how to do I was getting five to six hours of sleep and I wasn't growing at all Because I wasn't letting my body fully recover I was working it out then working out again and it's like Chill let me grow you know let your muscles grow So you got to give time to rest This also is very important for your workouts in general You want to make sure that your workouts are staying under an hour You don't need to be in the gym more than an hour if you are You're going to be burning way more than your carbs You're going to be digging into your muscle And you don't want to be digging into your muscle You want to be growing your muscle I like to ideally keep them in for 35 to 45 minutes And this is perfect because as busy professionals We only have around 35 to 45 minutes anyway The fifth easy way to putting on some muscle is to track and adjust People overestimate how much they're eating like Oh you know what I ate two cups of rice When you really ate like a handful which is like Half a serving which is like half a cup You want to make sure you're accurately tracking What you're eating, what you're putting in your body What weight you're lifting You want to make sure that you increase your weights Getting stronger, getting bigger And when you do those two consistently And you see over time Then you see how your body starts to change You see how your body adjusts You know you weigh yourself one week You're like alright I'm down a pound So maybe I need to lift up my calories just a tad bit more Or let's say that You're like alright I'm looking a little bit fluffy You know I'm losing my cut a little bit Then you die down a little bit The whole idea is to make sure that you're tracking And then adjust where needed So I usually tell people After you've tracked around two to three weeks Then adjust right Whether that's adjusting your diet or your workouts Whether that's scaling back cardio Lifting the weights Or whether that's adding meals or taking away meals So those are the five easy ways to gaining muscle One you have to eat more Two you have to do compound lifts Three you have to dial back down on the cardio Four get some rest Recover And then five track and adjust And if you do these five things I promise you you'll be gaining muscle in no time I hope you enjoyed this video I do have one question What is your biggest struggle When it comes to gaining muscle? Is it your food? Is it the training? Is it the rest? Let me know in the comment box below If you like this video Feel free to like, subscribe And hit that bell button at the bottom To keep up to date with my upcoming videos And guess what I'll catch y'all later