The first doubt which comes in the mind of a beginner is How to Gain Muscles Fast ?
Here Are Some Best Bodybuilding Tips To Gain Muscles Fast
It may be hard today but if you do it ,
It’ll be easier tomorrow
- If you are a beginner, focus on the large muscle groups, like the chest, back, and legs. A small amount of workout will be enough for your muscle growth.
You can start with squats, deadlifts, pull-ups, bent-over rows, bench presses, dips, and military presses to open up your body muscles at the beginning of your bodybuilding journey. Do three or four sets of 10 to 12 repetitions, with about one-minute rest between sets.
- Start taking a healthy diet that contains a good amount of protein, carbohydrates, and fat.
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day.
For example, a 140-pound man should consume 140 grams of protein a day You can start your day with a glass of milk and egg for better results.
The more protein your body stores in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses like making hormones etc.
You should consume the following food items for better results:-
- Chicken breast
- Cottage cheese
- Whey protein supplements
- Greek yogurt
- Pumpkin seeds
- Lift every other day. Do a full-body workout followed by a day of rest. Challenging weight workout can increase protein synthesis for up to 48 hours immediately after your exercise session.
YOUR MUSCLES GROW WHEN YOU ARE RESTING, NOT WHEN YOU ARE WORKING OUT
Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown. Have a banana, a sports drink, a peanut-butter sandwich or almonds daily.
Eat plenty of fruits and vegetables of all kinds. They provide you with fiber and essential nutrients and help to keep you hydrated.
Eat more than you think you need. If you eat when you’re hungry, and stop when you’re full. Then you are doing it wrong. That sounds normal enough, but when your aim is to gain muscle fast, you need to be eating a lot more than you usually would. If your goal is to gain weight, add an extra serving to every single meal, and more if you can handle it. Your body needs the fuel to build muscle: it’s as simple as that.
Some more tips
Always stay hydrated. Workouts for building muscles should be as hard as you have to in order to gain muscle can dry you out quickly. Combat this by carrying a water bottle, and drinking whenever you feel thirsty. Ideally, you should be consuming around 3 liters (0.8 US gal) per day. Drink extra water before and after workouts.
Sleep is very important for giving your muscles a chance to grow. You should sleep at least eight to nine hours a night to give rest to your muscles.