If you have been looking to build your muscle fast, you have to do things the right way. Eating the wrong foods and doing the wrong exercise will only prove counterproductive. No matter why you want to bulk up, here are things you can do to gain as much as a pound of muscle every week.
1. Build your muscle as much as you can
For your muscles to grow larger, what you need to do is help your body store the maximum amount of protein. Your body may be utilizing the protein reserves for other purposes, such as making hormones.
As a result, your body may not have enough protein left for building muscle. If you want to address this problem, make sure you give your body more protein than it uses.
2. Eat meat
You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology.
Assuming you weigh 160 pounds, you may want to use 160 grams of protein in 24 hours. This is the amount of protein you will get if you consume one cup cottage cheese, an 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts, and one glass of milk.
3. Eat more
Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day.
4. Work your muscles
If you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the bigger muscles, such as the legs, back, and chest.
You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance.
5. Opt for a stiff drink
According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis. This shake has 36 grams of carbs and 6 grams of amino acids. They help you grow your muscle fast.
6. Workout 3 or 4 days of the week
After a day of workout, you should get rest for the next day. According to studies, if you do a challenging workout, it will boost the protein synthesis for the next 48 hours right after you have done your exercise session.
Actually, your muscles develop when you are taking rest, not when you are busy working out.
7. Eat every 3 hours
Not eating enough may limit the amount of protein your body gains. What you need to do is divide the number of calories you get in 24 hours by 6. Now, that the is number you may want to consume at each meal. Just make certain you have some protein every 3 hours.
8. Drink milk before bed
You may want to have a combination of protein and carbohydrates at least half an hour prior to your bedtime. Actually, your body will have better use of calories when you are asleep.
Long story short, you can grow your muscles fast with these natural tips.
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