Build Muscle

Build Muscle Fast With These 5 Essential Tips

It’s not an easy task to build muscle and gain lean weight. It requires dedication, effort, and the most important of all, knowledge.

If you’ve been struggling to gain muscle, here are 5 effective tips that you should follow to get maximum results.

1. Eat nutritious meals more often

If you’re only eating 2 or 3 times a day, eating only what you’ve at sight, or not eating enough food you’ll have a really hard time gaining weight. In order to gain weight, you should eat 4 to 6 nutritious, high-calorie meals per day, evenly spaced throughout the day.

Each meal should have the proper amount and right type of carbohydrates, quality protein, and good fats. I’ll discuss in a moment how important it is to have down the right balance of carbs, protein, and fats in every meal you take.

2. Do weight training

Weight training is by far one of the best things you can do to gain lean muscle weight quickly, improve your overall health and body strength, and relieve stress.

However, many people take this to the extreme and train so much and so often throughout the weak that they end up overtraining their body, and not getting the results they expect.

The best way to go is to workout with weights 3-4 times per week, limiting your workouts to 1 – 1.5 hours of duration, and doing 8-12 sets (a set is an specific amount of repetitions of an exercise) for each muscle group.

Now, if you do weight training, nutrition becomes even more important. A good rule of thumb, is to consume your body weight in pounds times 20 in daily calories, and to consume 1 gram of protein per pound of body weight.

Also, you should be taking enough complex, quality carbs, and the right amount of good fast, as well as the right amount of protein each day to allow your body to recover and your muscles to repair themselves and grow bigger.

3. Take a weight gainer and a protein supplement

Sometimes, especially if you’re on a tight schedule, it’s just too difficult to get 6 quality meals a day. There’s where weight gainers come to the rescue.

Although weight gainers are usually loaded with low-GI carbohydrates (carbs that spike insulin and increase your blood sugar levels), if you’ve a fast metabolism, then it’s just matter of:

a) Taking a weight gainer serving with a glass of milk for breakfast, as the morning is the time at which insulin sensivity is at its best.

b) Taking the weight gainer with water (drink it over the course of 1 hour) right after you finish your workout, as this is the time that your body and your muscles crave the most for fast-acting, simple sugars and quality proteins for replenishing their energy stores, repairing themselves, and building bigger muscle fibers.

c) Or, drinking the weight gainer as early in the day as possible. Try avoiding drinking the weight gainer in the later afternoon or night, as this is the time at which the carbs contained in it will be most likely to be converted to fat.

4. Get enough sleep

If you’re stressed during the day, work long hours, or are training with weights, your body needs enough sleep to recover and replenish their energies, as this is essential for good health and gaining weight.

A good rule of thumb is to sleep a minimum of 8 to 10 hours a day. However, if you can’t get the minimum of 8 hours of sleep, then I advise you to take a either a 30 minute or 1.5 hours nap during the day (this figures are related to the body’s sleep cycles, in order to get the most rest and benefit out of your naps). You’ll see that even by only taking a 30 minute nap you’ll feel instantly recovered and with more energy, and it will help your body to gain quality weight more easily.

5. Create a plan and stick to it

As the true and wise saying goes, “failing to plan is planning to fail”. As with most things in life, you need to have a plan and stick to it with discipline and commitment. I advise to you that you sit down and take the time to make a plan that includes:

a) When, how many, and what type of meals you’ll take during the day

b) When you’ll do your workouts, on which day you’ll train each muscle group, with which exercises, and for how many sets

c) If you’ve a tight schedule, write down which days will you prepare your meals on advance, so you can store them in your refrigerator and take them out when you’re ready to eat them.

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