Build Muscle Fast with 10 Simple Changes
Building muscle can seem like a daunting task, but it's really not difficult if you know the tricks. In this article we will look at ten of the best ways to build muscle fast.
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Have a High Caloric Intake
To build muscle fast you need to have enough calories. Even if you eat all the protein in the world, it won't help if you are having a caloric deficit. As a starting point, multiply your body weight by 10 then add 100-1500 calories to your intake per day.
Eat your Carbs
You need to eat carbs to help fuel you during exercise, which is where your muscle is built. The glycogen from carbs is what gives you the energy to work out without dipping into your protein storage. This helps get your body into protein synthesis to help build muscles.
Protein, Protein, Protein
Muscles are built with protein. If you don't have the protein there, then your body can't build. Protein is the building blocks of your muscles. A good rule of thumb is to eat 1-2 grams of protein for every pound of body weight. It's best to absorb this protein in small increments, so it's better to do small meals throughout the day.
Eating multiple meals throughout the day helps to keep your body constantly fueled. This helps with the release of insulin and keeps your blood sugars in check. You want to raise your insulin levels as much as possible to get your body into the anabolic state for building muscles.
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Get your Good Fats in
Fats are very important for growth. While you should steer clear of bad fat, good fat actually helps to build your testosterone levels, which can help you build muscle.
Eat Before Your Workout
As stated before, you need to eat to fuel your body. Eating slow burning carbs before a workout will keep your blood sugar consistent even during the workout. This will keep you from crashing during your workout to get in a better workout to help with your gains.
Eat After Your Workout
After you workout you need your protein to help you build the muscles. Along with the protein, you need a little bit of sugar to help stabilize your sugars. Make sure you get in this protein right after your workout to get the most benefits. One of the best ways is to drink a protein shake or creatine and Gatorade.
Water is so important, but it's sometimes overlooked. If your body is dehydrated, your muscle size will suffer. Every one pound of muscle can hold three pounds of water. Just think about the mass you are missing out on without that water in your muscles!
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Supplements Can Help
Sure, they can be expensive, but supplements really work. People wouldn't pay the price from creatine or glutamine if it didn't work, while it's not always possible to keep it up financially, if you can get them, your gains will thank you.
Rest Your Body
Your muscles can't grow without rest. It's important to give your muscles the time to build. Remember, muscles are broken down in the gym and built back up after. Give your body the proper resting time.