It goes this way; first, you look at the mirror and start asking yourself how to gain muscles fast.
The issue which is considered tiring is that many tips, tricks, ideas but not a startup plan carrying you to a defined endpoint.
A system that tells you all the concepts gathered in one place relating them to each other, making sense with a complete understanding of how to build muscle as a whole.
The major mistake to all is giving general tips to all assuming that “all” means working for everybody.
We need to define a reference and my reference point is that I assume you have a lean body struggling to gain weight and of course a woman or a girl.
Because I know some guys might be reading this and gets to a point when I say “curvy body” or “sexy muscular butt” he might give a weird look.
Table Of Contents
Insufficient Calories
We all know that proteins are great in building muscles. Consuming proteins and neglecting the whole idea of calorie measurement will not get you anywhere. Prioritize!
This means first measure the number of calories you intake during your day (on average).
Commonly, most fall into range 2000 – 2500 calories per day. Eating less than this is a red light to know you are doing something wrong and needs to be fixed.
Entering the anabolic state means sufficient calories to the metabolic rate.
If you consume only the amount of calories you need to maintain your existing lean muscle mass, you may get stronger but there just won’t be enough spare resources to generate new muscle fiber.
We do not want In=out (burned), We want More In = Less Out. Initiating the anabolic state is the actual start to building muscles fast.
You probably don’t need to be told that maximum anabolism is ideal for muscle growth, strength, and recovery.
In order to maximize the anabolic process, you need to eat high protein density meals you can check it here.
Damage The Fibers To Make Space For A New One
I’m directing you to a new approach called “heavy resistance training”. This method means you have to incorporate weight lifting into your daily schedule.
You will need 5 days each week. On each day, you focus on different body parts, performing 16 sets of four different exercises, each to failure (i.e. when you can’t possibly do one more repetition).
This method needs a minimum four weeks, maximum eight weeks. To find noticeable results, these results will be seen in stamina and appearance, finding a new outlook on the body as a whole.
Eat Serious Amounts of Carbs
You might get surprised how can carbs help in building muscle fast? However, not only carbohydrates are essential.
But without them, you will not be in a healthy state. Carbohydrates are your fuel to exercise and daily activities.
No carbs mean your body will dip into protein for energy production. The release of insulin is required to promote an anabolic environment and carbs help by releasing insulin.
Simply choosing the right foods such as fibrous vegetables, starchy bread, pasta and drinking plenty of water will sustain a healthy balance to the body.
How Much Proteins Required and Why?
Dr Peter Lemon stated in a recent review paper that, ” the recommended dietary allowance (RDA) for those engaged in strength training should be about 1.7 – 1.8 grams of protein per kilogram of body mass per day”.
Dr Michael Colgan says, “No one ever grew an ounce of muscle from simply gulping protein. Muscles grow from pushing poundage-period.” This is a new paradigm shift to help understanding that a protein is worthless if you are not doing strength training. This myth about the more protein the more muscle you build is absurd not based on any scientific research.
Benefits of Proteins In Muscles
- Build and repair tissues
- Important building block of bones, muscles, cartilage, skin, and blood.
- For hypertrophy of the muscle complex.
But, the thing is, many are either busy with their jobs or social lives.
Battle Ready Fuel Creatine is the most powerful supplements you can take to enhance your protein synthesis in your body.
Use: For rapid muscle gains, increased strength.
Benefits of Creatine (Natural Muscle Making Supplement)
Essential nutrient for muscle growth and repair while enhancing muscle hypertrophy.
Quickly absorbed in the body leading to faster mechanism of action.
Increasing endurance levels and muscle recovery.
Enhances performance by supplying energy under stress, preserving lean mass and muscle glycogen
Visible Results in 30 days
What If I am a Vegetarian?
Plant proteins are often incomplete and lack at least one essential amino acid.
However, you can combine a variety of plant-based foods to obtain all the essential amino acids you need.
For example, you may eat a grain such as barley with a legume such as lentils.
In addition, proteins that contain branched-chain amino acids, such as the milk protein called whey, are particularly useful for the muscle recovery process, as they help stimulate the synthesis of new muscle fibers.
I also recommend Vegan Protein
Read more about it HERE
Record Every Detail You Did
Record every workout in detail, including date, time of day, an order of exercises, reps, and weight.
Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments. Your body is different than others.
Thus, it’s vital to define your own system that works just for you based on trials and experiments in exercise, nutrition, and lifestyle as a whole.
