5 Fitness And Nutrition To Build Fast Muscle
This article provides the 5 great ways to build muscles fast. None of them require you to spend a lot of money on fancy fitness equipment and nutritional supplements. All you need to be ready to do is make some adjustments to your diet, training and supplements routines. Highlight stress and you will gain 5-10 pounds. Muscle in a month or two.
1. Eat enough protein every day
Contrary to what ads say protein powders do not have to eat and drink hundreds of grams per day to build muscle. The truth is that eating this amount will not help you build muscle faster. In fact, it can be stored as fat. All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle growth. This corresponds to about 0.8 grams per pound of body weight. Therefore, if you weigh 150 pounds. You need to eat about 120 grams per day.
Do not over-emphasize exactly how many grams of protein are all you eat. Use the eyeball method instead. This is done by looking at the protein on your plate and imagining a quantity that is the size of the palm of your hand. This amount contains about 28 grams of protein. Do this every time you eat and you can easily make sure you eat enough.
You should also know what foods are high in protein. These include: beef, eggs, poultry, pork and seafood. Drink a protein shake if you have enough problems with these foods eat. The best type of shake for muscle building is one that uses whey proteins and casein as their primary sources. Research shows that these are the best protein powders to build muscle. A study shows that also drinking a smoothie containing casein protein before bedtime can actually activate the muscle building process.
2. Make “big” lifts
Forget about exercises like buckles, shoulder presses and flyes and training different parts of the body (chest, back, biceps, etc.) if building muscle is your goal. Instead, you should perform exercises that form multiple muscle groups at once. Scientific studies show that the exercises that do this are best for building muscle movements isolation mentioned above.
Exercises to do a lot of include: dips, deadlifts, peasant walks, kettlebell swings, military presses, and pull ups. These are movements that actually stimulate your body to build muscle quickly. This article describes how to perform favorite muscle building exercise of my favorite walks farmers.
3. Train hard often
You do not have to work every day for hours at a time to build a lot of muscle. What you need to do is train using the exercises mentioned above often enough to stimulate muscle growth. Lifting weights three to four days a week is enough. Take a break every 1-2 days after training.
Your workouts just need these exercises 4-6. Choose one exercise for each muscle group of each workout and you are ready. This includes your legs (squats, deadlifts, slits), chest / shoulders / triceps (bench presses, dips, military press, push ups), and back (leaning lines, pull ups). I prefer to include a full body workout every workout as well. I think they are the best exercises for fast muscle building. This includes exercises like kettlebell swings, kettlebell launches and rides the farmers.
Perform 3-5 sets of each exercise for 6-10 repetitions. Use a weight that makes it difficult to make the last rep from each set, but not so hard that you can not do without using a good shape. Increase the weight you use when you can make each representative of each set.
4. Rest and recover from your workouts
Muscles work breaks and eat in their ability to recover. Build muscles when you are not exercising. Proper rest and recovery can speed up the muscle building process. The best way is to get enough sleep. Get 7-8 hours of sleep every night will allow you to train harder, longer and build muscles faster. If you can not get a lot of sleep a day, take a nap for 45 minutes during the day to make the difference.
Another way to recover faster and speed up the speed at which you can build bigger and stronger muscles is a bit backward compared to the number of sets and repetitions you make in every workout from time to time. time. Studies show that reducing training volume (of series and repetitions) by 50% every 8-12 weeks can help to progress much faster. This means that instead of making 12 games in total in a workout you only 6 using the same weight. To do this, for a week. Then you can go back to your normal routine.
Cutting sometimes it will help you stay fresh mentally too. This gives you more energy to put into your future workouts.
5. Take nutritional supplements that are tested at work
Once you have the other 4 tips can instead consider taking nutritional supplements to help you build more muscle. The most important thing is to use products that work. I felt the same way at one time too. What I was doing was spending time examining scientific studies to see what products are represented at work, and then testing them on myself. Although there were several that I found at work, there are 3 that work best. They are branched chain amino acids, creatine monohydrate and fish oil.
The first supplement, BCAA are presented in different research studies to give you energy during your workout, decrease muscle pain and “activate” the muscle building process in your body. It seems to work well for me too, especially in increasing my energy and decreasing post-workout pain. You should take about .05 grams per pound of body weight before and after working for best results.