How To Build Muscles Quickly

Some people spend years trying to put on muscle or get more toned, but just can’t seem to make it happen. Others see themselves in the mirror wearing a swimsuit, and realize that they want to get more toned or fill out some muscle, but just don’t know where to start. Whether you want to bulk up, get more curvaceous calves, enhance your chest, or achieve any other muscle building goal, you’re about to get 10 tips to build muscle fast. - See more at: http://www.quickanddirtytips.com/health-fitness/exercise/10-
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1) Lift HeavyReal Girls Lift Heavy {The Beauty of Lifting Heavy Weights

If you want to increase your muscle size, it is important to lift heavy weights. Most of the guys do not lift enough weight to increase their muscle size.

You must lift weight that is heavy enough for you to perform reps in the range of 8-12 in each set. Secondly, such a weight must lead to muscle failure by the end of each set.

However, when you are lifting heavy, it is important to have a spotter close-by so that he can help you complete the last few reps. Alternatively, it is a good idea to workout with a partner.


2)Growth in muscle tissue.
The key to getting an effective workout is to perform about eight to twelve repetitions per set. And when you reach that final repetition in the set, you should not be able to do another one. You should be at failure and absolutely unable to do another one. If you can, then you are simply not using enough weight and need to increase it. This is the most effective way to work out with weights and will give the most rapid growth in muscle tissue.

3. Consume Enough Proteins

Proteins are the building blocks of muscle. Your body needs to at least 3500 calories for gaining one pound of muscle. Thus, if you want to gain 1-2 pounds of muscle each week, you must consume at least 3500-7000 calories each week.

However, it is important to watch what you eat. Make sure your diet comprises of a right mix of lean proteins, essential fats and healthy carbs.

4)Stick with the Program

Don't be one of those annoying people who spend more time switching from new program to new program than they do developing muscle through exercise. Most programs will build muscle quickly to do the job that you want done. Find one that is suitable and stick with it. There is no such thing as a perfect program. There are bad ones and good ones, and it doesn't take long to find out if one is bad. As soon as you find a good one that can help show you how to build muscle quickly, stop looking for others and start working out. Consistency is more important than innovation.

5)Here's what to eat to build muscle fast:

    Protein. The base of each and every meal is protein. We are talking beef, chicken, turkey and eggs. Forget about measly protein sources like a handful of nuts, a can of tuna fish, or a scoop or protein powder. You need some big, calorie dense protein sources. Good, strong portions are also required. If you have chicken try to go for 2 chicken breasts. Eggs try to go for 4-8 eggs (with a mix of yolks and whites only). Go for a half pound or more of quality beef. You get the idea. Protein is what builds muscle, so this should be the base of every meal.

6)Natural Methods of Muscle Building

Now let's move to discussing the ways on how to build muscle fast without steroids.

Muscle building is possible without the use of steroids or any drugs. There are exercises, diet plans and factual ideas on muscle building that guarantee results.

First is to work on exercises that promote muscle development on different muscle groups. Compound exercises are exercises are proven to quicken muscle development since it targets more than one muscle group. You can do pull-ups, push-ups, abdominal crunches and squats. You also have to do warm-up exercises and its best to do it through cardio exercises. Brisk walking and running are good samples of cardiovascular exercises that bring the result of muscles being developed quickly.

Another crucial thing to bear mind is to plan your diet. Focus on a diet that has the right amount and kinds of food. For muscle growth, you must eat food types rich in proteins, carbohydrates, vitamins and fats. Eat 4-6 times of small frequent meals daily and drink 3-4 litres of water every day.

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