What is the best way to build muscle fast is a question most of the youngsters following this blog want to know of me. Today, I will share with you tips on how to build muscle fast!
Weight loss and muscle gain are the two things the present generation is obsessed with. The irony is that they want FAST results, with the minimal of effort.
Unlike our generation which would sweat it out for months and years in that quest for perfection, this Gen Y wants ‘quick’ results. And that has led me to come up with this post.
Best Way to Build Muscle Fast: 10 Killer Tips
Here are 10 killer tips that will tell you how to build muscle fast:
Rule #1: Get a good personal trainer
Most youngsters make the mistake of thinking that they can build muscle and get a great physique just by reading from those muscle building magazines or surfing the internet for some articles and videos.
Most guys featured in these magazines and videos worked with their physical trainer for many many months and years before they could know what works best for them.
And remember, what worked for them might not work for you. So, if you are REALLY serious & want to gain muscle, spend some money and get yourself a good, well qualified personal trainer who will help you realize your goal.
Rule # 2: Take it easy
Even if you want quick results, you have to adopt a chilled out approach.
Remember, no one got those fabulous six pack or eight pack abs by starting with a 100 squats and 200 push-ups on the very first day.
You have to pursue ‘progressive overload’, meaning thereby that you need to increase the intensity of your workout gradually so that your body can adapt to your workout.
Rule # 3: Eat a lot
When you workout, your muscles will be subject to wear and tear. And your body needs energy to heal and repair these tissues.
You need to eat enough to get this energy your body needs.
All the same, take care to do so without consuming too much fat. You need enough proteins- to help with tissue repair and growth and also carbohydrates to replenish your energy levels after a workout.
Rule # 4: Put on some weight
You cannot look like the hunk you adore if you do not put on a little weight, no matter how much and for how long you workout.
Girls are not gonna drool over you if you weigh something like 60kg or 150 lbs with a height of 6 feet- even if you go on to have eight pack abs instead of six!
You need to put on some weight besides adding to the muscle. Just make sure you put on this weight at the right places. Once again, your physical trainer can help you with that.’
Rule # 5: Eat whole foods and calorie dense foods
Try, as far as possible, to go in for calorie dense foods (We’ll talk more about that in our next post). A cup full of spinach (about 100 grams of it), for instance, contains 25 KCal of energy as compared to 100 grams of rice which contains 380 KCal!! Opting for calorie dense foods gives you more energy for a smaller amount of food eaten and thus helps you build muscle.
Eating whole foods can help you in more way than one. It can streamline your metabolic process and also help cleanse the colon and intestines which, as we all know, is essential for good health. This is because whole foods contain lots of fiber. Most whole foods are also rich sources of minerals and vitamins and not too rich in fats.
Drink whole milk i.e. unskimmed milk. This gives you some fats in addition to the goodness of milk which is also essential, as discussed below.
Rule # 6: Get lots of protein
You cannot build up muscle, unless you have lots of protein.
Here is a simple formula which will tell you how much protein you need in a day:
Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement
Lean mass weight= Total body weight- the amount of fat in your body.
To know that, you have to calculate the percentage of fat your body carries, and you can do so by using a ‘body fat calculator’.
Foods which are good sources of protein without being laden with fats and oils are:
1. Dairy- Milk, yogurt, whey, cottage cheese
2. Eggs- The whites are full of proteins. The yolk is rich in most vitamins but it is also rich in fats and cholesterol.
3. Seafood- mackerel, tuna, sardines and salmon
4. Poultry- Turkey, duck, chicken (especially, the breast)
5. Red meat- Pork, Goat, lamb, steaks, beef
Rule # 7: Don’t give up fats altogether
While it is necessary to limit the amount of fat intake, do not make the blunder of giving it up altogether or opting for a ridiculously low fat diet.
Remember, there are three muscle building hormones in your body:
1. The growth hormone
2. The male hormone, testosterone, and
3. IGF-1, the insulin like growth factor.
All these three hormones are made up of fats. If you cut down on the fats from your diet, your body will not be able to produce the hormones you need for building muscle in adequate quantities and your best efforts for building muscle is likely to fall flat!
Rule # 8: Stay hydrated
Exercising heavily makes you sweat a lot. You need to drink plenty of water to make sure you stay well hydrated. Drinking sufficient amounts of it will help you stay active & energetic. While protein shakes and milk also contribute towards fluid intake, there is nothing as beneficial as plain old water.
Usually, 12 glasses of water should be enough if you workout for an average of 1 hour every day, for five days a week though the amount required may vary according to the weather and your body besides a host of other factors.
Rule # 9: Give your body the time to recover between workouts
Give your body enough sleep and rest.
While you sleep, your muscles grow and growth hormones also get released into your blood, thus helping you get where you want to faster than you’d imagine. Not only that, your metabolism gets slower, thus allowing the worn out and damaged tissues the time to repair and heal. Get at least 8 hours of sleep every night. Besides, getting a good night’s sleep helps you relax and unwind after a long, grueling day!
Though most professional body builders workout for more than 10 hours a week on average, they did not get there overnight. It took them years to build up that level of endurance. If you start with that level, you are likely to burn yourself out.
Suggested reading: Are you getting enough sleep?
Tips for getting better sleep
Rule # 10: Don’t give up
A super sexy Hugh Jackman like body cannot be acquired in a month or two. You have to be determined to get to that level and persistent in your efforts.
Unless you opt for the easier way out (steroids), building muscle is not an easy task and you have to put in a lot of determined effort, discipline and dedication to get that.
Results will take a few months to start showing but you have to work hard if you really, truly, madly want that perfectly chiseled body!
I am sure all my regular readers who wanted me to share with them tips on how to gain muscle fast will benefit immensely from reading these oft neglected do’s and don’ts and will be able to achieve their goal faster of having a super sexy physique faster after learning about the best way to build muscle!