Whether you're trying to boost your health, improve your physique, or simply break into fitness as a hobby, weight lifting is a great choice for men and women of all ages.
If you're looking to increase muscle mass and improve the way you look and feel in the process, you've come to the right place.
Listed below are a few of the best ways to grow muscle fast. By following these tips, you can gain as much as a pound of muscle a week!
Let's get started.
Consume More Calories Than You Burn
Weight loss and gain are made out to be the most complex topics in the world, but at their core, they're quite simple. In order to lose weight, you need to burn more calories than you consume. To gain weight, consume more calories than you burn.
As gaining muscle is gaining weight, you'll need to be in caloric excess. Your body needs a normal amount of calories to perform routine activities, and then a little bit extra to build muscle.
Keep in mind this doesn't mean eating thousands of additional calories. Add about 500 calories to your daily diet and wait a week or two. If you don't see any weight gain, add another 500 calories.
Eat More Protein
When you're consuming extra calories, you should be mindful of the type of calories you're putting into your body. Although weight lifting is important, your diet is going to be half the battle.
If you're desperate for calories, eating junk won't kill you, but it's much better to focus on nutrition. Specifically, get as much protein in your diet as you can.
Try to eat about a gram of protein per pound of your total weight. For example, if you weigh 140 pounds, you should aim for about 140 grams of protein per day. The rest of your diet should be made up of healthy carbohydrates and fats.
Focus on Major Muscle Groups
All exercise is good exercise. However, for those trying to gain muscle, you'll see the best results when you focus on the largest muscle groups. This means working on building your chest, back, and legs.
The big five lifts of weight training are all you need to see huge changes in your muscle mass. These include squats, deadlifts, bench press, overhead press, and row. All five of these are compound exercises that target your major muscle groups.
Don't Train Every Day
In your quest to build muscle, you may be tempted to train every day under the assumption that more training equals more muscle. However, this is counterproductive.
Your body doesn't build muscle while you're lifting weights. Actually, weight lifting tears your muscles apart. Then, while you're resting, your body repairs your strained muscles, making them stronger than they were before and therefore increasing muscle mass.
Instead of lifting every day, you should only be training three or four days a week. Giving yourself a break is essential to gaining muscle.
Get Plenty of Sleep
Continuing with the idea of rest, taking breaks from training isn't enough. For maximum muscle growth, you need to prioritize sleep.
This is because your body does its best reparative work while you're sleeping, as repair becomes its primary goal rather than digestion and other daily functions. Aim for between 7 and 9 hours of quality sleep for the greatest benefits.
Drink Protein Shakes
To help boost your protein intake, it's a good idea to drink a protein shake before your workout on top of getting plenty of lean protein in your diet.
A good protein shake will include not only protein but amino acids and carbohydrates as well. Exercise increases blood flow to your muscles, so ensuring that your body is well-stocked with nutrients beforehand will help give your muscles the ingredients they need to grow.
Add between 10 and 20 grams of protein to your shake and drink it thirty minutes to an hour before your workout. You can eat a high protein meal instead, but liquid meals are a better choice because they're absorbed faster.
Dairy is Your Friend
If you have a sweet tooth, the best time to indulge it is right after a workout and with ice cream. Eating ice cream post-workout helps to stop the protein breakdown that occurs naturally after lifting.
In addition to your sweet treat, have a glass of milk or bowl of cereal before bed. Milk is packed with carbohydrates and protein, and drinking it before bed will help you make the calories stick and give your muscles a boost while you sleep.
First and foremost, before you introduce any new substance to your body, it's extremely important to consult your physician. The last thing you want is to have a bad reaction and harm yourself rather than help.
That being said, there are a variety of supplements on the market you can try. When selecting your products, be smart. A quick google search of how to get big muscles fast will reveal a virtually endless amount of products, all claiming to produce miracle results.
Always go with a product from a reputable company with solid reviews that has been okayed by your doctor.
Use These Tips to Increase Muscle Mass and Make Your Dream Body a Reality
When you're trying to increase muscle mass, the best thing you can do is be patient with yourself. Dramatic changes to your body don't happen overnight.
By using these tips, you can gain muscle fast, but it's better to think of health and fitness as a lifelong journey rather than a destination. Because even after you've achieved your goals, you'll need to continue working to maintain them.
Looking for more tips and tricks to getting your dream body? Be sure to check out our blog for advice on everything health and fitness.