How To Build Muscle Fast
See what you’ve been doing wrong to build muscle fast! Follow these 10 simple guidelines to build muscle faster.
1. HIGH CALORIES = ANABOLIC STATE
One of the most overlooked factors in building muscle isn’t consuming enough protein but not eating enough calories per day. You’ve always heard that your body needs protein to grow and this is true. However, adequate protein does not always equate to more muscle growth. You need to consume adequate calories also.
The truth is, if you don’t consume enough calories, then you’re not building muscle. A good rule of thumb is to take your bodyweight and multiply this by 10 or 12 depending on how in-shape you are. Then add an extra 1000-1500 calories per day.
I once read that Jay Cutler got big by eating small meals every hour and half. Although he was eating smaller meals, his total caloric intake was above his daily caloric expenditure putting his body in an anabolic state.
2. EAT PLENTY OF CARBOHYDRATES
Carbohydrates are needed to fuel exercise. The storage form of carbohydrates is glycogen. The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production.
The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. As you know, insulin is the body’s most potent anabolic hormone.
It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the release of insulin is required to promote an anabolic environment and carbs help by releasing insulin.
To gain mass fast, the 180-pound beginner should consume around 360-540 grams of carbs daily.
3. FOCUS ON PROTEIN
Consume at least 1 gram of protein per pound of bodyweight on a daily basis. Protein provides the amino acids that are used as the building blocks of muscle protein. Eating enough protein should be a no-brainer but for those who don’t know, one should consume anywhere between one to two grams of protein per pound of bodyweight. So a bodybuilder who weighed 180 lbs would need about 180 grams of protein per day.
In short, eat your protein and eat good kinds such as beef, chicken, fish, whey, and egg whites. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
4. DON’T AVOID FATS
One mistake wannabe lifters make is to not eat enough good fats. One thing to know about good fats is that there is a direct relationship between fat and testosterone levels.
Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.
5. EAT FREQUENTLY
Eat a meal that contains quality protein and carbs every 2-3 hours to ensure a steady supply of energy and amino acids for muscle growth all day long, helping you gain mass and stay lean.
Although it takes a lot of discipline, eating smaller and more frequent meals will pay off in the end. Another reason to eat smaller meals is for the release of insulin. When you consume food, your blood glucose levels will rise.
To counteract this, your body will release insulin to lower blood glucose levels to help keep the body in a state of homeostasis. As you now know, insulin is the body’s most anabolic hormone. The more, the better. So basically, you want as much insulin secretion by the pancreas as possible. After all, you want to build muscle fast, right?
6. HAVE GOOD TIMING
The best thing to consume before a workout is a meal consisting of slow burning carbs such as pasta and rice. The reason is that slow burning carbs take longer to convert into glucose thus keeping blood sugar levels relatively consistent.
This keeps your body from having an energy crashing allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to maximize gains.
7. CONSUME A HIGH QUALITY POSTWORKOUT MEAL
Choose fast-digesting carbs such as white bread, a plain bagel or baked potato or a sports drink (Gatorade, Powerade, etc.). This will spike levels of the anabolic hormone insulin, which drives the carbs you eat into muscle cells, where they’ll be stored as glycogen to be used for your next workout. Insulin also helps amino acids get into the muscle cells to build muscle protein.
For the average person, a 40 g protein shake and 75 g of carbs is plenty. Just make sure you don’t waste any time and slam the drinks down as soon as you finish training. Leave the chatting for after you consume those drinks.
8. DRINK PLENTY OF WATER
One of the most overlooked factors in exercise is adequate water consumption. This should be a no-brainer since water comprises up to 70% of the body and if you’re dehydrated, your muscle size suffers as well. I believe that one pound of muscle can hold up to three pounds of water. Now if you add it all up, that’s a lot of size.
9. TAKE CREATINE
Include 3-5 grams of creatine with your pre- and postworkout shakes. One of the most effective supplements to buy is creatine. Many scientists, doctors and nutritionists agree that creatine works great for most athletes regardless of age or gender. After hundreds of studies have been conducted on the supplement, the consensus is that it’s not just effective but also safe.
Taking creatine in monohydrate, ethyl ester or any other form can help you gain up to 10 pounds of lean muscle, boost your strength in the gym by 10% and produce a significantly greater pump during your workout, all with zero side effects, in just a few weeks.
The number one overlooked factor in building muscle faster is rest. If you don’t rest, then how can your muscles grow? Our bodies need the stimulus to grow such as intense training. Once this happens, our bodies are essentially “broken down.”
Afterwards, it needs the proper nutrients and recovery time to grow bigger and stronger so that it can be broken down again. So if you’re not resting any, then I would suggest you set aside a day or two of rest each week. And remember, rest days are rest days. Nothing more, nothing less.
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