July 22, 2024

F1000 Scientist

Health to Life

How to Build Muscles – 3 Tips to Build Lean Muscle Mass Fast!

2 min read

Are you an aspiring bodybuilder? Have you not been able to develop lean muscles despite sweating it out in the gym for hours? Well, if you have spent considerable time in the gym but have not been able to achieve your desired physique, then certainly you are missing out on something important. Well, here are 3 tips to build lean muscle mass at warp speed:

1. Eat Right And Healthy

Your body is composed of muscles and bones. To build muscle and develop bone density, you need to try and eat healthy. In simple words, you need to have a combination of proteins, fats and carbohydrates in your diet. For building muscles, this combination should be 40% carbohydrates, 20% fat and 40% proteins. At the same time, you need to try and eat six to seven small meals in a day. You should also try and avoid eating three large meals in a day as this would put a lot of pressure on your digestive system. To improve your metabolism, you should divide your meals appropriately.

2. Rest Appropriately

People often forget to include adequate rest in their daily routine and spend considerable hours working out in the gym. Well, if you seriously want to build lean muscle mass, you need not spend more than one to two hours in the gym. At the same time, many aspiring bodybuilders work out seven days a week. This is wrong as working out every single day would never allow your muscles to rest. Hence, ideally, a bodybuilder who wants to increase his/her muscle size should exercise just four times a week. At the same time, you should sleep for at least seven to eight hours each day.

3. Use A Suitable Protein Supplement

To build lean muscle mass, you need to include a suitable protein supplement in your diet. While most weight training enthusiasts do include protein supplements, most products are ineffective and are a sheer waste of money. To build lean muscles, you need to include human growth hormones that have the ability to reduce muscle catabolism and the ability to repair muscle cells for a faster and speedier growth. Without human growth hormones, your bodybuilding goals would never be realized.

In order to build lean muscle mass, you need to eat healthy, rest appropriately and include a suitable protein supplement in your daily diet. I gained 12 pounds of pure muscle in just one month after following these simple tips and including a bodybuilding supplement that had ample quantities of human growth hormones in my daily food.

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