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Top 5 Ways to Build Muscle Fast
Tony Smith asked:
When building muscles fast, there are a few things you must understand. Although, working out is a big part of gaining muscles, you also must perform a few other basic steps as well. So, what I’m going to share with you are 5 ways to build muscle fast.
Before I dive into the top 5 ways of building quality muscles, I’ll like to tell you that while trying to put on size, you need to be consistent on your efforts and honest with yourself. Now that I’ve gotten that out the way, let’s go over the top 5 ways.
Exercise
In order to put on muscle, you have to do the right exercises, or lifts, that will allow you to do that. The types of lifts you should focus on doing is compound lifts. These lifts consist of bench press, squats, military press, and deadlifts. These are the “mass building” lifts.
You should also do a few isolation lifts, such as bench flyes, tricep pulldowns, preacher curls, upright rows, and side lateral raises. And don’t forget to work on your abs, too.
Nutrition
In order to build muscle fast, you’ve got to be serious about your nutrition. It’s extremely important. You have to intake a lot of protein and carbohydrates (or carbs). You should consume at least 1 gram of protein per pound of bodyweight per day and at least 1.5 grams of carbs per pound of bodyweight per day.
An example of this would be if you weighed 170 pounds, you should consume at least 170 grams of protein per day and at least 255 grams of carbs per day.
A few foods you should add to your meal plan is steak, chicken breast, turkey, tuna, salmon, and eggs for protein. And for carbs you should eat pasta, oatmeal, fruits, rice, and potatoes.
Supplements
You probably won’t get this information anywhere else, but you should consider taking supplements. One of the supplements you should consider taking is whey protein. It’s essential for building muscles fast. Also, you could take vitamins, amino acids, glutamine (an amino acid), and creatine.
These are great mass building supplements and will help you build muscle fast and safely.
Pre-Workout Meal
Pre-workout meal is important for muscle growth. You don’t want to hit the gym without properly fueling your muscles. So, before you workout, you should consume about 20-40 grams of protein (whey protein shake, tuna, chicken, or turkey) and about 40-60 grams of complex carbohydrates (apples, oatmeal, banana, or brown rice).
Post-Workout Meal
As noted above, supplements are important. So, post-workout is one of the most critical times when it comes to building muscles. Make sure you drink about 40 grams of whey protein (roughly 2 scoops) and about 50-80 grams of simple carbohydrates (baking potato, honey, powerade, or white bread with jelly).
Also, you should add some bcaa (amino acids), glutamine, and creatine to this power drink and consume it immediately after your workout.
These are the top 5 ways to build muscle fast. Make sure you eat, train hard, and rest. When you do, you’ll add on some serious muscle mass.
The Truth About Abs
When building muscles fast, there are a few things you must understand. Although, working out is a big part of gaining muscles, you also must perform a few other basic steps as well. So, what I’m going to share with you are 5 ways to build muscle fast.
Before I dive into the top 5 ways of building quality muscles, I’ll like to tell you that while trying to put on size, you need to be consistent on your efforts and honest with yourself. Now that I’ve gotten that out the way, let’s go over the top 5 ways.
Exercise
In order to put on muscle, you have to do the right exercises, or lifts, that will allow you to do that. The types of lifts you should focus on doing is compound lifts. These lifts consist of bench press, squats, military press, and deadlifts. These are the “mass building” lifts.
You should also do a few isolation lifts, such as bench flyes, tricep pulldowns, preacher curls, upright rows, and side lateral raises. And don’t forget to work on your abs, too.
Nutrition
In order to build muscle fast, you’ve got to be serious about your nutrition. It’s extremely important. You have to intake a lot of protein and carbohydrates (or carbs). You should consume at least 1 gram of protein per pound of bodyweight per day and at least 1.5 grams of carbs per pound of bodyweight per day.
An example of this would be if you weighed 170 pounds, you should consume at least 170 grams of protein per day and at least 255 grams of carbs per day.
A few foods you should add to your meal plan is steak, chicken breast, turkey, tuna, salmon, and eggs for protein. And for carbs you should eat pasta, oatmeal, fruits, rice, and potatoes.
Supplements
You probably won’t get this information anywhere else, but you should consider taking supplements. One of the supplements you should consider taking is whey protein. It’s essential for building muscles fast. Also, you could take vitamins, amino acids, glutamine (an amino acid), and creatine.
These are great mass building supplements and will help you build muscle fast and safely.
Pre-Workout Meal
Pre-workout meal is important for muscle growth. You don’t want to hit the gym without properly fueling your muscles. So, before you workout, you should consume about 20-40 grams of protein (whey protein shake, tuna, chicken, or turkey) and about 40-60 grams of complex carbohydrates (apples, oatmeal, banana, or brown rice).
Post-Workout Meal
As noted above, supplements are important. So, post-workout is one of the most critical times when it comes to building muscles. Make sure you drink about 40 grams of whey protein (roughly 2 scoops) and about 50-80 grams of simple carbohydrates (baking potato, honey, powerade, or white bread with jelly).
Also, you should add some bcaa (amino acids), glutamine, and creatine to this power drink and consume it immediately after your workout.
These are the top 5 ways to build muscle fast. Make sure you eat, train hard, and rest. When you do, you’ll add on some serious muscle mass.
The Truth About Abs
Authentic Weight Loss Program Of The Biggest Loser
John Alvino asked:
My girlfriend is obsessed with the television show, The Biggest Loser. For those of you who don’t know, this popular reality show is basically a weight loss contest. She loves to see the dramatic weight loss results that the contestants get each week. She loves this show so much, she has convinced me to watch it with her each and every Tuesday night. I have to say, the show is quite entertaining and I do enjoy watching it with her.
But, from a weight loss standpoint, Im not impressed. The goal of the show is to lose weight as fast as possible. In order to do this, the contestants engage in a very extreme weight loss program that is designed to cause rapid reductions in bodyweight. Rapid weight loss is great, right? Not so fast! This is not necessarily the case. Heres why:
First of all, weight loss is not the same as fat loss. More often then not, the weight these people lose is composed of lean muscle tissue, water weight, and some body fat. Unfortunately, it turns out that losing muscle actually causes your metabolism to slow significantly, which makes losing body fat even more difficult than it was before. So losing any muscle at all is really not desirable if you intend to maintain your fat loss results on a permanent basis.
I’ve found that when people lose weight quickly they have a significantly greater chance of the dreaded weight regain. Since weight loss and fat loss are two different things it’s important to realize that rapid weight loss is not always ideal. Of course we all want to lose fat quickly but remember that it must be done correctly, scientifically and carefully or be prepared to gain the weight back.
When you have a weight loss program which is performed properly you will be able to lose fat quickly, not just weight, by keeping your lean muscle mass. Lean muscle mass is crucial to long term fat loss because it keeps your metabolic rate high. I want to see you change your body forever and not just for a short term period so don’t think so much “quantity” or weight but quality of weight by losing fat.
In order to be a long term maintainer I suggest taking a look at what people are doing who have truly achieved “real” fat loss. Here is the big difference between long term maintainers and big losers:
First off every long term maintainer has a solid workout program which always includes both cardio and resistance training. The goal for most of these people is at least 30 minutes of exercise almost every day.
As far as diet is concerned a “big loser” and a maintainer’s habits will vary greatly. Big losers usually follow the fad diets and perform limited exercise or simply perform aerobic work with no resistance training. Also, the self-monitoring methods used by big losers and maintainers differ as well such as measuring bodyweight and body fat percentages and also measuring calories.
Self-monitoring is probably the most criticized and avoided weight loss technique especially when it comes to calorie counting and measuring food. Some fitness experts even claim this to be an inconvenient method of weight loss because it seems too restrictive. I believe this to be one of the most beneficial weight loss methods and can make a huge difference between getting fat and losing fat.
4 Strategies To Ensure Fat Loss Success!
1. Become more active everyday! Daily exercise is crucial for weight maintenance and weight loss.
2. Include resistance training as part of your regular exercise program, during your fat loss phase, and even more importantly, during maintenance.
3. Closely monitor your portion sizes and calories. To start off do exact measurements even though that may be a little time consuming then afterwards just eyeball the quantities.
4. Focus on losing fat and not just weight! Measuring your body fat percentage is the best way to ensure that your weight loss is actually coming from fat and not lean muscle.
Follow my 4 fat loss strategies and you too will stop being a big loser and become a long term fat loss maintainer!
The Fat Loss Secret
My girlfriend is obsessed with the television show, The Biggest Loser. For those of you who don’t know, this popular reality show is basically a weight loss contest. She loves to see the dramatic weight loss results that the contestants get each week. She loves this show so much, she has convinced me to watch it with her each and every Tuesday night. I have to say, the show is quite entertaining and I do enjoy watching it with her.
But, from a weight loss standpoint, Im not impressed. The goal of the show is to lose weight as fast as possible. In order to do this, the contestants engage in a very extreme weight loss program that is designed to cause rapid reductions in bodyweight. Rapid weight loss is great, right? Not so fast! This is not necessarily the case. Heres why:
First of all, weight loss is not the same as fat loss. More often then not, the weight these people lose is composed of lean muscle tissue, water weight, and some body fat. Unfortunately, it turns out that losing muscle actually causes your metabolism to slow significantly, which makes losing body fat even more difficult than it was before. So losing any muscle at all is really not desirable if you intend to maintain your fat loss results on a permanent basis.
I’ve found that when people lose weight quickly they have a significantly greater chance of the dreaded weight regain. Since weight loss and fat loss are two different things it’s important to realize that rapid weight loss is not always ideal. Of course we all want to lose fat quickly but remember that it must be done correctly, scientifically and carefully or be prepared to gain the weight back.
When you have a weight loss program which is performed properly you will be able to lose fat quickly, not just weight, by keeping your lean muscle mass. Lean muscle mass is crucial to long term fat loss because it keeps your metabolic rate high. I want to see you change your body forever and not just for a short term period so don’t think so much “quantity” or weight but quality of weight by losing fat.
In order to be a long term maintainer I suggest taking a look at what people are doing who have truly achieved “real” fat loss. Here is the big difference between long term maintainers and big losers:
First off every long term maintainer has a solid workout program which always includes both cardio and resistance training. The goal for most of these people is at least 30 minutes of exercise almost every day.
As far as diet is concerned a “big loser” and a maintainer’s habits will vary greatly. Big losers usually follow the fad diets and perform limited exercise or simply perform aerobic work with no resistance training. Also, the self-monitoring methods used by big losers and maintainers differ as well such as measuring bodyweight and body fat percentages and also measuring calories.
Self-monitoring is probably the most criticized and avoided weight loss technique especially when it comes to calorie counting and measuring food. Some fitness experts even claim this to be an inconvenient method of weight loss because it seems too restrictive. I believe this to be one of the most beneficial weight loss methods and can make a huge difference between getting fat and losing fat.
4 Strategies To Ensure Fat Loss Success!
1. Become more active everyday! Daily exercise is crucial for weight maintenance and weight loss.
2. Include resistance training as part of your regular exercise program, during your fat loss phase, and even more importantly, during maintenance.
3. Closely monitor your portion sizes and calories. To start off do exact measurements even though that may be a little time consuming then afterwards just eyeball the quantities.
4. Focus on losing fat and not just weight! Measuring your body fat percentage is the best way to ensure that your weight loss is actually coming from fat and not lean muscle.
Follow my 4 fat loss strategies and you too will stop being a big loser and become a long term fat loss maintainer!
The Fat Loss Secret
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