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The 7 Essential Steps To Building Muscle Fast

<p style&equals;"text-align&colon; justify">Gaining weight and converting your fat into muscle is a great way of making yourself not only look great but also feel your best as well&period; Some people struggle to gain weight and often find that they gain fat rather than building muscle&comma; so if you are hitting the gym hard and don’t understand why you are either losing weight or gaining fat&comma; then there are a few simple changes you need to make to boost your muscle building abilities&period;<&sol;p>&NewLine;<p><img class&equals;"aligncenter" alt&equals;"" src&equals;"http&colon;&sol;&sol;myblogguest&period;com&sol;forum&sol;uploads&sol;articles&sol;2013&sol;7&sol;gain-weight-easily&period;jpg" width&equals;"420" height&equals;"320" &sol;><&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>1&rpar;    <&sol;strong><strong>Work More than One Muscle Group<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">Compound movements and other exercises which focus on working more than just one muscle group at a time are a great way of boosting muscle&period; Rather than targeting single muscles in one workout&comma; try and target a few or do a full body workout to shock your body into muscle growth&period; Dead lifts&comma; rows and squats are all great for building muscle&period;<&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>2&rpar;    <&sol;strong><strong>Eat the Right Foods<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">You will need to increase your calorie intake in order to gain muscle&comma; and the best way to do that is to increase the frequency of your meals&period; On top of this&comma; you need to eat foods that are high in protein and low in fat&period; It is also essential to get a good balance of carbs&comma; protein and healthy fats&period;<&sol;p>&NewLine;<p style&equals;"text-align&colon; justify">The best food to gain weight and bulk up muscle is lean chicken which is high in protein and therefore helps you grow muscle&period; Also keep track of your calorie intake so that you are giving your muscles enough calories to help growth &lpar;usually 500 more than you would usually require&rpar;&period;<&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>3&rpar;    <&sol;strong><strong>Do Stretches<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">An ideal part of injury prevention and a great way of promoting muscle repair is to warm up&comma; cool down and stretch the muscles before and after a workout&period; Stretches can improve your flexibility which means that when training with your weights you have a better range of motion for your joints and muscles therefore preventing injury in both the short and long term&period;<&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>4&rpar;    <&sol;strong><strong>Eat Often<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">When you eat lots of small meals rather than just 3 big meals during the day&comma; you are allowing your muscles to stay fuelled which also helps your metabolism so that you can burn fat throughout the day&period; Six small meals of the right foods can keep you energized and will also prevent unhealthy snacking which could lead to fat gain which you definitely don’t want&excl;<&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>5&rpar;    <&sol;strong><strong>Vary Your Training<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">Try to avoid working out for more than an hour &lpar;45 minutes is ideal&rpar; so that your muscles don’t get used to the exercise and then start to burn away your muscle instead of burning fat&period;  Also try to avoid doing too much cardio within your training program as this can lead to muscle loss&comma; and although you can get a lean physique&comma; if you want to build muscle too much cardio training will slow down the process&period; Limit cardio to 2 or 3 times a week at 30 minutes each time&period; Also try to change your workout every 4 to 6 weeks so that your muscles can be shocked into growing more&period;<&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>6&rpar;    <&sol;strong><strong>Take Protein Supplements<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">Protein is vital in helping the development of amino acids in your body which are the building blocks for muscle&period; It can be difficult to get all the protein that you need just through your diet&comma; so taking protein supplement shakes is a great way of ensuring your muscles have the right kind of fuel to grow&period;<&sol;p>&NewLine;<h3 style&equals;"text-align&colon; justify"><strong>7&rpar;    <&sol;strong><strong>Allow Recovery Time<&sol;strong><&sol;h3>&NewLine;<p style&equals;"text-align&colon; justify">When you sleep&comma; your muscles are given the chance to regenerate and recover from your workout&period; Stay stress free and try to get about 8 hours sleep every night so that your mind and body are rested – this gives your muscle fibers the chance to repair themselves ready for your next workout&period; Don’t overdo your exercise either – resting is a massive part of letting your muscles reach their full potential so make sure you are only training 4 times a week at most&period;<&sol;p>&NewLine;<p style&equals;"text-align&colon; justify">During your &OpenCurlyDoubleQuote;rest” days&comma; don’t drink alcohol or forget about your diet plan just because it’s your day off the gym – stay healthy and you will see fast progress with your muscle growth&period;<&sol;p>&NewLine;<h5>Featured images&colon;<&sol;h5>&NewLine;<p><span class&equals;"license">License&colon; Image author owned<&sol;span><&sol;p>&NewLine;<p><strong>Author Bio<&sol;strong><&sol;p>&NewLine;<p>Natalie S&period; is an online freelance writer that contributes your work to countless health and medical related websites and blogs&period; She is a self-proclaimed health nut that loves sharing her knowledge to readers maintain a healthy lifestyle&period;<&sol;p>&NewLine;

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