So you want to gain muscles fast? So you can just simply join a gym, lift weights regularly and after a few short months, you should be able to gain enough muscle mass to take part in your neighborhood bodybuilding contest?
If it is that simple, then why is it that most people in the gym do not seem to gain much muscle even after years of weight lifting?
Well, things are not as simple as it seem or otherwise, personal trainers and muscle building books will have already gone the way of the dinosaurs, extinction.
Here below are some basic muscle mass gaining tips and of course, these are just tips and are not comprehensive:-
a) Eat And Eat - To gain muscles, you must eat and then eat again. You must consume more calories than you burn them. After all you are adding mass to your body and where do those mass come from if you have insufficient calories to build them?
However, try to choose good calories such as protein and complex carbohydrate. Calories from fats and alcohol do not count.
2) Up Protein Consumption - Proteins are muscle builders. You must make sure that you consume enough protein. You should consume about one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don't get enough protein, your muscles won't grow since you are not feeding them.
3) Health Supplements - Many people erroneously think that they do not need to take supplement to gain muscles or supplements are not good for health. Hey, health supplements are food for your body and if chosen correctly, they can help you to gain muscles faster.
For those of you who think that supplements are harmful chemicals, then why are they called health supplements instead of drugs?
For instance, some your protein sources come from eating meat. However, too much meat can cause complications such as most meats contain saturated fat which can clog your heart and arteries. So instead of eating too much meat, you can take protein supplements to get your protein.
Also take multivitamins for anti-oxidant protection and to aid faster recovery.
4) Lift Weights - This is a bit of a misnomer. If you want to gain muscle mass fast, you must not only lift weights, you must lift heavy weights and lift them through compound exercises.
Compound exercises like deadlift and squats work many muscle parts at the same time, that means you work almost your entire musculature instead of a single muscle group like say, dumbbell bicep curls.
However, the correct lifting technique and form of lifting is very important so as to prevent injuries and make your training more effective.
5) Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle stabilizing and therefore more muscle fibers can be worked on. The more muscles you work on, the bigger they become.
6) Get Enough Sleep And Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. This is because your muscles need to recover from your workout to grow. More is not better in this game.
You should also get more than 8 hours of sleep if possible. Contrary to popular belief, your muscle grow when you sleep, not in the gym.
If you practise the above routine consistently, you will gain muscles fast. Of course there are many more things you will need to know to gain muscle mass effectively, but the above gain muscle tips should get you started well.
Chris Chew is a fitness personal trainer and author of "Burn Fat Build Muscles Fast". Check out his websites
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