Fitness and Nutrition Hacks to Build Muscle Fast

Did you know that the more muscle we have, the more fat our bodies will burn? It’s true. Continuing to build muscle as we get older is vital because it is one of our best tools to keep the fat off and burn excess calories.

Here are three “hacks” to help you build muscle FAST:


Protein is the building block of muscle tissue. No protein = no muscle. You would be amazed at how many people don’t get enough protein and wonder why they aren’t building/maintaining their muscle and burning fat. The general recommendation is to eat 1-2 grams of protein per body weight each day. Most people default to thinking they need a protein powder to hit their number and a good whey product is a great “supplement” to your diet – see what I did there?

The truth is that with a little planning, we can get the bulk of our protein needs from whole foods alone. The keyword there is planning, and planning means prepping. Do we have healthy lunches options ready to go? Do we have morning/afternoon that are heavy on protein to bridge the next meal gap? Most people don’t know how to plan. They see someone post a beautiful picture of a week’s worth of prepared meals on Instagram and don’t know how to turn the things in their fridge into ready to eat balanced options. If you want to learn how to meal prep, you can email [email protected] to get all the details for our Fall Meal Prep Nutrition Challenge beginning in October.


As someone told me yesterday, “you can’t flex cardio.” It’s true; you can’t. Cardio has it’s place and time, but when we are trying to build muscle, the majority of our training needs to prioritize weights. Movements like squats, deadlifts, and presses will give you the biggest bang for your buck, especially if you are pressed for time. It’s also essential to build in bodyweight exercises. Have you ever seen a picture of a gymnast? They are ridiculously jacked, and all they do is move their body weight. Things like pull-ups and push-ups will take you a long way, and you can do them at home with no equipment.


Okay, you got me. These aren’t really “hacks,” BUT they are the keys to building muscle and turning our bodies into fat-burning machines. To do things consistently, we need a plan and accountability. Our clients have both of these things at Arsenal, which is why they continue to see results.

To get started with your plan, you can download our free “15 At-home Workouts Guide.” Scroll down to the bottom of the page, and you’ll see it.

If you need accountability, then you need to schedule a No Sweat Intro with a coach. We will get to know you to understand your goals and what you need most to be successful long-term during your intro. You can schedule yours here: No Sweat Intro