If you want to start building muscle fast then there are a few things that you MUST do in order to get the results that you want. Some of these tips might sound a little simple but failing to do any one of these things will be disastrous for your muscle building efforts. If you follow these tips properly then you will be able to start building muscle fast and get that all important muscular body as well as having a massive increase in confidence.
Eat More
In order for your body to repair the damaged muscle fibres and in turn grow bigger you must consume more calories than you are burning off in the gym. 2500 calories is the average amount of calories for a guy and this will just maintain your current weight so you should be looking at the 3000 calorie mark at least. This will obviously vary from one person to the next so writing down everything that you eat for a couple of weeks is a good place to start, then you can increase or decrease your calories accordingly.
Eat More Often
As well as increasing your calorie intake you must also change how often you are eating. To get the most out of your muscle building efforts you must be eating every 2-3 hours a day and trying to get a good source of protein with every meal. Protein shakes are a good way of keeping your protein intake up and should definitely be used after your workouts.
Rest
Along with training and eating, having enough rest is also a very important part of the process. This is because your muscles are damaged when you lift weights in the gym and it is when you are out of the gym that your body is hard at work repairing the damaged muscle fibres. So if you do not give your muscle enough time to repair in between workouts then you will be wasting a lot of time and effort.
Dedication
Building muscle fast is never going to be easy and there may be times when you want to give up but if you want to transform your body badly enough then you must be able to stick at it and take the rough with the smooth.
These tips might seem a little too simple but if you were to neglect a single one of these then you might as well not bother going to the gym at all! In order to take out all of the guess work involved in building muscle fast it is a good idea to follow a muscle building program. To use the same program as I did to transform my body Click Here
Friday 12 November 2010
Saturday 6 November 2010
Muscle Building Nutrition
In case you didn't know this already, nutrition is just as important as working out when it comes to building muscle. You need to be fuelling your body with the right nutrients in order for it to repair the damaged muscle fibres and make your muscles grow. Many people overlook this part and consiquently give up because they are not seeing any changes to their physique.
Is It All About The Protein?
You have more than likely heard people talking about protein and protein supplements when it comes to muscle building and this is for good reason because it is the protein that repairs muscle fibres that get broken down while you are in the gym, so yes protein is very important but it is definately not the be all and end all. Having a balanced diet full of fruit and veg is extremely important and you should not for a minute think that it is a good idea to live off protein shakes.
Keep A Record
You will obviously need to start eating more calories in order to build muscle so keeping a list of everything you eat is very useful so that you can work out how many calories you are consuming and how many you need to add or take away from your diet. Once you have been keeping a record for a week or two you will then have a much better idea of how much you should be eating and it will come a lot more naturally so you can stop recording your calories for a while.
Eat More Regularly
Having your 3 square meals a day is no good for what we want to acheive so you must start thinking about the amount of times that you eat throughout the day. Most bodybuilders will generally eat around every 2 to 3 hours having 6-8 meals per day. I would suggest that you do not use supplement shakes for more than 3 of these meals per day as a general rule.
I hope you now know a lot more about the nutrition side of muscle building and how important it is to get right. When I get a chance I will right a new post outlining some of the best muscle building foods that you should always have in your cupboards, so keep an eye out for that.
Is It All About The Protein?
You have more than likely heard people talking about protein and protein supplements when it comes to muscle building and this is for good reason because it is the protein that repairs muscle fibres that get broken down while you are in the gym, so yes protein is very important but it is definately not the be all and end all. Having a balanced diet full of fruit and veg is extremely important and you should not for a minute think that it is a good idea to live off protein shakes.
Keep A Record
You will obviously need to start eating more calories in order to build muscle so keeping a list of everything you eat is very useful so that you can work out how many calories you are consuming and how many you need to add or take away from your diet. Once you have been keeping a record for a week or two you will then have a much better idea of how much you should be eating and it will come a lot more naturally so you can stop recording your calories for a while.
Eat More Regularly
Having your 3 square meals a day is no good for what we want to acheive so you must start thinking about the amount of times that you eat throughout the day. Most bodybuilders will generally eat around every 2 to 3 hours having 6-8 meals per day. I would suggest that you do not use supplement shakes for more than 3 of these meals per day as a general rule.
I hope you now know a lot more about the nutrition side of muscle building and how important it is to get right. When I get a chance I will right a new post outlining some of the best muscle building foods that you should always have in your cupboards, so keep an eye out for that.
Things to Think About Before You Begin Training
Before you even step foot in a gym there are a few things that you need to think about if you are going to take bodybuilding seriously and see some impressive gains and start building muscle fast. Once you have got this check list out of the way, you will be able to start hitting the gym and transforming your body.
Train hard and never give up.
- Are You Healthy? - This may sound like a strange question but it is important to make sure that you have not got any injuries or conditions that could become worse from lifting weights. If you are unsure about anything at all then you should consult a doctor before going ahead with any exercise program.
- At Home Or The Gym? - Are you planning on joining a gym or doing all of your training at home? There are obviously pros and cons for each but it will just come down to what is easier for you. If training at home, don't think that you will have to spend thousands on gym equipment because when you are first starting out just having some dumbbells, barbell and a bench is easily good enough. Then if you fancy scaling your home gym up after a while then that is up to you.
- Make It A Commitment - Often people set out thinking that they want to change their body so they join a gym, go religiously for about a month and then give it up because it is either too much work or they don't have the time. These people are just wasting their money on gym memberships and wasting their time if they are not willing to follow something through. So unless you are very determined to stick at it and not give up then there will be no point going any further.
- Choosing A Program - The final part of the puzzle before you get down to the hard work is choosing a workout program that is going to be right for you! When I first started training I was following advice that I read in bodybuilding magazines and I got absolutely no where, If you are lucky enough to have the genetics for these types of workouts then great, but the reality is that most of us don't and these traditional bodybuilding workouts will not help us at all.
Train hard and never give up.
Building Muscle Fast
It is possible for anybody to start building muscle fast, if you make sure that you are training correctly for your body type and also ensure that your diet is as good as it can be then you should see some impressive muscle gains pretty quickly. Something that a lot of people seem to have a problem with is giving yourself enough time out of the gym in order for your muscles to grow. I know first hand how easy it is to start training more and more when you want to change your body so badly but all this will do is wear you out and you won't see much muscle, if any at all.
From my experience the best thing to do is to find a muscle building program that is proven to work and make sure that you stick at it and focus on the end result. Like many things in life being able to transform your body and have the physique that you always wanted is not going to be easy, it will take a lot of hard work and dedication so if that is something that you are ready for then there is no doubt in my mind that you will be able to transform your body and feel great, just like i did.
From my experience the best thing to do is to find a muscle building program that is proven to work and make sure that you stick at it and focus on the end result. Like many things in life being able to transform your body and have the physique that you always wanted is not going to be easy, it will take a lot of hard work and dedication so if that is something that you are ready for then there is no doubt in my mind that you will be able to transform your body and feel great, just like i did.
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