Build Muscle Fast
Some people will tell you that it takes years of dedication
and effort to build a better body. The truth is that you can
build muscle fast and see real results in just a few weeks
if you stick to the three golden principles of bodybuilding:
work hard, eat right, rest well.
Weight training is of course the key to building muscle fast,
and if you are a beginner all those machines down at the gym
can seem pretty intimidating. But you do not need to be an
expert to start training hard, you can do a thorough workout
with just a couple of dumbbells in your own home.
Throw in a bench and some barbells and you have got a very
respectable home gym to work with. building muscle fast need
not be a complicated process, and it need not take forever.
The goal of training with weights is to damage your muscles
slightly, creating what is known as microtrauma, which then
stimulates them to respond by healing bigger and stronger
than they were before. The best workout then is one in which
you warm up, then push your muscles hard in a short period
of time. Just forty-five minutes a day is enough for a complete
training programme, so building a better body is something
we all have time for, it does not cost the world, and it is
simpler than you might have thought.
Mental strength is as important as physical strength if
you want to build muscle quickly and efficiently. You need
to push yourself hard every session, keep that progress going,
and that last burning rep that keeps you moving on upwards
is all in your head. Many bodybuilders find that it helps
to keep a journal of their workouts, so that they can actually
see their progress down on paper in black and white and it
keeps them motivated. This also helps to plan your next workout
for maximum efficiency. Never just walk into a gym with a
vague idea of what kind of exercises you are going to do.
If you want to build muscle fast you need a plan, and you
need to stick to it. No matter what base you start from, if
you improve a little every day you will get where you want
to be.
The second golden rule is to eat well. Even if your goal
is to lose fat as well as gaining muscle, you do not want
to starve yourself. Your body needs nutrition, it needs energy
to fuel the synthesis of new protein for muscle tissue and
to recover from your workouts. You should plan a diet based
around roughly half your calories coming from complex carbohydrates,
such as those found in potatoes, brown rice, pasta and oatmeal.
Complex carbohydrates are slow-burning, so they provide your
body with energy gradually, as and when it needs it, as opposed
to simple, fast-burning carbohydrates which release all their
energy in a burst and are therefore more likely to end up
being stored by the body as fat. The one time fast-burning
carbs are handy is right after a workout, when the glycogen
supplies in your muscle tissue may be running low, and a burst
of sugar may be needed to keep the recovery processes firing.
Quality protein is what your new muscle tissue is going
to be synthesized from, so look out for the best if you want
to see great results fast. Lean meat and fish are fine, as
is cottage cheese which also contains all the essential amino
acids you will need, and whey protein (often used in protein
supplements and meal replacement products), which is fast
absorbing and very effective. Casein protein is also widely
used, as well as soy.
Fatty foods may not seem like a great idea if you want to
build muscle and not fat, but the truth is your body needs
essential fatty acids to fuel the processes that synthesize
new muscle tissue. If you do not consume enough, your body
might start storing incoming carbohydrates as fat instead
to compensate, and that is obviously not a good thing. The
basic rule is that if a fat is liquid at room temperature,
it is the good kind. Fresh fish is also a great source of
fatty acids.
Sleep may not sound like a word you might associate with
getting something done fast, but getting enough rest is crucial
if you want to optimize your muscle gain and see results fast.
Most of the tissue repair in your muscles happens when you
are sleeping, this is when the body can shut down other processes
and devote its energy to healing. If your muscle tissue does
not heal, you will not be building new muscle. Not only that,
but your training will suffer, you will not be seeing results,
and you will get discouraged, maybe even give up.
Get as much sleep as you can, preferably eight hours a night.
It might also help to take short naps throughout the day,
to speed up the repair process.
Finally, if you want to really optimize your hard work and
build muscle fast, you want to do your homework about supplements.
There are an intimidating array of bodybuilding supplements
on the market, and you might need some help determining which
ones are right for you, but taking the right supplements at
the right times can really advance a training programme and
help you get great results in no time at all. In particular,
Creatine, amino acids and vitamins are a great addition to
your nutrition programme and will give you a solid base to
build on.
Build Muscle Fast
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