Get enough sleep
The body does most of its muscle growth and repair when you’re asleep so getting adequate snooze time is essential in muscle gain. Trained muscles need 48 to 72 hours to recover fully so train no more than four times per week. Generally, you need seven to eight hours of sleep per night. Reducing stress by having adequate rest is also important because stress produces cortisol, a hormone that makes the body burn muscle and store fat.
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