July 13, 2024

F1000 Scientist

Health to Life

Building Muscle Fast – 10 Tips to Increase Muscle Growth

3 min read

For some people it seems like building muscle fast is very easily, but for others it seems nearly impossible. There are many factors which determine how long and how much muscle you will gain.

Here are 10 tips to build muscle fast. By following these, your workouts will be much more effective and you will achieve your goals.

Tip #1 – Never Give Up – Winners never quit and quitters never win. It’s as simple as that. If you give up on working out, you’re not going to be building muscle fast are you?

Tip #2 – Be Consistent – This is one of the most important tips to building muscle fast. You need to stick with your diet plan and workout routine. DO not think that working out here and there is going to do the trick. It’s just going to be a waste of time.

Tip #3 – Your Ipod can be on Repeat, but not your exercises. TO make sure your muscles do not get used to the same exercise each workout, learn a variety of exercises to keep your muscles working there hardest.

Tip #4 – Sleep is Good. Be sure to sleep for about 8 hours a night, since your muscles do most of their growing and repairs when you are sleeping.

Tip #5 – Follow a Well Balanced Diet. In order to build muscle quickly, you are going to want to be eating plenty of protein each day. Stick with the 40-40-20 rule, which means 40% of your daily intake is protein, 40% is carbohydrates and 20% is healthy fats (not processed fats).

Tip #6 – Eat 6 meals a day. To keep your metabolism up, be sure to eat 6 smaller meals a day, instead of 3 large meals. A meal every 2 1/2 to 3 hours is best.

Tip #7 – Drink Plenty of Water – Drinking plenty of water will make sure your body and muscles stay hydrated. Muscles, which are dehydrated will take longer to repair. Water also helps remove toxins from our body.

Tip #8 – Consume more calories than you burn – In order to build muscle, you must consume more calories than you burn. By eating 6 meals a day, this will allow you to consume more calories than when eating 3 meals because your body can only use a portion of the calories from each meal. With big meals, your body doesn’t use up all the calories, so they are stored as fat.

However, you never want to consume “empty calories” these are calories from junk food. Foods high in calories, but low in nutrients. You want to get your calories from protein, high fiber carbs, and healthy fats.

Tip #9 – Your daily portions of vegetables and fresh fruits are still important. Vegetables and fresh fruit is examples of carbohydrates which are high in fiber. These are not only good for your body, but they will help you to stay feeling full longer, so you do no overeat.

Tip #10 – Don’t mix cardio and weight training – Keep your cardio and weight training of separate days because not only are you doing to much, but cardio will actually decrease your muscle growth. If you are more focus on building muscle fast and not burning fat, then keep your cardio to a minimum. Once you have gained the muscle you want, then you can add more cardio to burn the leftover fat for a more sculpted body.

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