How to Build Muscle Fast: 3 Fitness and Nutrition Hacks
1. Eat Enough Protein Every Day
Contrary to what advertisements for protein powders say, you don’t need to eat and drink hundreds of grams daily to build muscle. The truth is, eating this amount won’t help you build muscle faster. It can actually be stored as fat.
All you really need is enough to meet your body’s daily needs and then a little more to stimulate muscle gain. This works out to about .8 grams per pound of body weight. So, if you weigh 150 lbs., you need to eat about 120 grams of protein daily.
Don’t stress too much over exactly how many grams of protein are in everything you eat. Use the eyeball method instead.
This is done by looking at the protein on your plate and picturing an amount that’s the size of the palm of your hand. This amount contains about 28 grams of protein. Do this every time you eat, and you’ll easily be able to make sure you eat enough.
You also need to know which foods are protein rich. They include: beef, eggs, poultry, pork, and seafood. Drink a protein shake if you’re having trouble eating enough of these foods. The best type of shake for building muscle is one that uses whey and casein proteins as its primary sources.
2. Train Hard Often
You don’t have to work out every day for hours at a time to build muscle fast. What you need to do is train using the exercises I mentioned above often enough to stimulate muscle growth. Lifting weights 3 to 4 times a week is plenty. Give yourself a day’s rest after every 1-2 workouts.
Your workouts only need to have 4-6 of these exercises. Choose an exercise for every major muscle group at each workout, and you’re set. This includes your legs (squats, deadlifts, lunges), chest/shoulders/triceps bench press, dips, military press, push ups, and back bent over rows, pull ups.
I like to include a total body exercise every workout, too. I find that they are the best exercises for building muscle fast. This includes exercises like kettlebell swings, kettlebell throws, and farmer’s walks.
3. Take Nutritional Supplements That Are Proven To Work
Once you have the four other tips in place, you can consider taking nutritional supplements to help you build muscle fast. The key thing is to use products that work. Through my research, I have found that there are three that work best: branched-chain amino acids, creatine monohydrate, and fish oil.
The first supplement, branched-chain amino acids, are shown in several research studies to give you energy during your workout, decrease muscle soreness, and “turn on” the muscle-building process within your body. I find that they help me increase my energy and decrease post-workout soreness. You should take about .05 grams per pound of body weight before and after working out for the best results.
These 5 steps reveal the things you absolutely MUST AVOID if you want to look younger, to boost your immunity, reclaim your health, and achieve your ideal bod
Image Source William Oliver
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