The key to building muscle fast is a structured diet, exercise and getting proper rest. Your body needs an increase in calories, proper muscle stimulus and recovery time for optimal growth. Here are some tips for building muscle quickly:
Steps
- Start Weight Lifting - Learn proper techniques. Progressive overload is a theory that suggests you to increase your weight to overload the muscle in order to force it to grow. Add weight each workout to keep pushing your body out of comfort zone. These increments are small, 2.5 - 5 lbs increase per exercise.
- Do Calisthenics or Compound Exercises . Push-ups, Pull-ups, Dips, Pistols, Reverse Crunches, etc. These exercises are functional and encourage your body to use primary muscle groups, secondary muscle groups, stabilizing muscles as well as your core. Add weight when these exercises get easy.
- Train Muscles Till Fatigue: You need to tear down the muscle fibers in order for your body to repair it and build new muscles to support the work load. A good sign of new muscle growth is fatigue, due to a build up of lactic acid.
- Use Free Weights. Stay away from machines as it makes most exercises easier because it eliminate your body from using stabilizing muscles and your core. Make sure to learn proper techniques or ask someone to show you how to prevent injuries. Shoulders are the most prone to being injured because of the small muscles that support it; don't use heavy weights, work your way up to lifting heavy.
- Eat Whole Foods. Eat whole foods 98% of the time. Don't eat food coming from a box. You’ll achieve a lower body fat, and will be able to maintain & increase muscle mass much more dramatically. Your body needs vitamins, minerals, and phytonutrients content for recovery. This only come from whole organic food.
- Proteins. Meat, poultry, fish, whey, eggs, milk, …
- Carbs. Brown rice, oats, whole grain pasta, quinoa, lentils, black rice, yams…
- Veggies. Spinach, broccoli, tomatoes, salad, carrot, cabbage, zucchini …
- Fruits. Banana, orange, apple, pineapple, pears, …
- Fats. Extra virgin olive oil, fish oil, real butter, nuts, coconut oil, flax seeds, …
- Get 8 hours of sleep. Sleep is an important element in building muscle. This is actually when your muscle is being built!! Growth hormone releases when you sleep, building muscle. Don't skip your sleep. Get nap time in too as well.
- 7. Eat More Frequently. Schedule to eat every 3 hours. Your body needs food for energy and for muscle growth & recovery. More frequent meals also boosts your metabolism, helping fat loss.
- Eat Breakfast. Get calories from the first hour. Rev up your metabolism with complex carbs and protein breakfast.
- Eat Post Workout. Get proteins & carbs post workout to help muscle recovery & replenish energy stores.
- Drink Lots of Water. Drink 2-4 L of water a day, depending on your size and activity level.
- Read a good reference book (e.g. No Nonsense Muscle Building Book) You will need a proper guide, roadmap and plan on nutrition, exercises and meal plans. This book will be a great reference source, a must for all newbies who want to build muscle.
- Apply these simple tips and you should see results within the first week.
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