How
to gain muscle fast
Building
muscle requires a lot of efforts. You need to consume more calories than you
burn. A complete protein rich diet followed by proper training is the key to
muscle building. According to a research, if you consume lean protein pre- or
post-workout, then there is high percentage of gaining more muscle.
But it’s not
only about protein. It’s about a complete diet plan which meets your calories
expenditure and fills you up with fibber & multivitamins. So, I am gonna share
with you some ways to build muscle & gain more mass:
1. Have a breakfast full of Fibber &
Nutrients- A healthy
breakfast full of fibber and protein is very essential to gain muscle and mass.
Make it a habit, slowly and slowly you will start feeling more energetic & stronger
then before. I would recommend you to eat omelettes in the morning or glass of banana shake with peanut butter
and bread.
2. Eat in every two hours- Have a meal in every two hours.
Following the right diet pattern is essential for boosting your muscle mass. Have
snacks in between your meals to keep your body from starving. You need to
intake healthy calories to continuously enrich your muscles with the essential
nutrients.
3. Have Protein with each meal- You need to consume as much protein
as your body weight. It is very important to keep your body working in the
proper manner. Some of the best sources of protein are beef, poultry chicken, fish,
eggs, salmons, pork, lambs. If you are a vegetarian you should go for dairy cheese,
soy milk, yoghurt, tofu or whey protein. You can also go for vegies like lentils,
seeds etc.
4. Go for Intense workouts- By intense workouts, I mean strength
workouts, circuit trainings with less rest intervals in between. I would
recommend you to go for CrossFit workouts. CrossFit is a high intense workout
regimen with functional dynamic movements. It helps you in reaching all your
fitness goals.
5. Set your rest intervals- Always set your rest intervals
before starting your workout. Well, if you use any electronic device or your
phone while working out, I would recommend you to set a timer of approximately
30 to 60 seconds. Resting more than that will cool down your body which is
absolutely wrong if you are there to do intense workouts and gain muscle.
6. Increase your sets- Instead of continuously increasing the
weight, increase the no of sets. There is a misunderstanding among a lot of
people that more they increase the weight, more fast they will gain muscle. That’s
not true. Increase your no of reps from 10 to 15 or 15 to 20 and eventually you
will start seeing results.
7. Have a protein shake during training- yes, it’s true that pre and post
workout drinks work as wonders to help you gain more muscle mass. But if you
drink a protein shake during your workout, it can act as a bonus point. Consuming
some nutrition while working out will keep your energy levels up and help you
in training harder. But yes don’t overtake it otherwise your stomach can get
upset.
8. Don’t forget to do Compound exercises- Compound exercises simply means
exercises which work on more than one muscle. Some compound exercises are
push-ups, pull-ups, deadlifts, squats etc. Trust me, compound exercises are a
great way to build muscle & strength.
9. Have more diet on “off days”- Just because you are not working
out does not mean that you cannot consume food as much as you want. Eat big but
eat healthy. On “off days” our muscle growth takes place at much faster pace
than on workout days. So that’s why you should eat more. Gain as much nutrients
you can for your muscles and enjoy.\
10.Sleep well- Well last but not the least, have a
proper sleep. With the right nutrition, muscle recovery also requires proper
relaxation. According to a study conducted in the journal of the American
Medical Association, if you sleep less then eight hours it can lead to reduction
in your testosterone levels. So make sure you sleep for at least 8 hours a day
for your health & muscle recovery.
So, these are some of the best ways to gain
muscle fast. The secret to muscle gain is 30% workout & 70% diet. Focus on
your diet and soon you will build a physique you love.
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