How to Gain Muscles Quickly - 3 Proven Facts!
If you're looking for information on how to gain muscles quickly and effectively this article will certainly be a must read.
I will explore topics such as how to increase your protein intake, what types of food you should be eating and how exactly you should be working out if you're looking to improve your physique.
Protein is the most important macro-nutrient involved in building muscle, it acts as a building block and without it you're muscles would literally cease to exist.
The government recommends 60g of protein per day for the average male, if you're looking to build muscle then you are no longer in the category of the average male and you need to be looking at getting between 1g - 2g of protein per pound of bodyweight.
Although this amount of protein may seem impossible for some to stomach, there are numerous different foods you can eat to reach this level of intake, these include:
There's no doubt that protein is extremely important if you're looking at building a good physique but it definitely isn't the only kind of food you require.
Since you're interested in how to gain muscles, I expect that you're not looking to gain a whole load of fat with it as well.
To ensure this doesn't happen and you don't end up with masses of fat around your stomach it's important that you eat what would be considered a healthy or 'clean' diet.
Clean foods are mainly made up of complex carbohydrates, examples include: Rice, pasta, oats, bread and potatoes.
Stay well away from sugary and processed foods.
A good rule of thumb to abide by when looking to gain muscle is the 40/40/20 ratio.
This means that 40 percent of your calories should be protein, 40 percent should be complex carbohydrates and the remaining 20 percent should be healthy fats.
This ratio has been proven to work extremely well and coupled with a good workout program you'll begin to see fantastic results in no time.
To gain muscle mass in the shortest amount of time you need to be lifting heavy weights with low reps.
Anywhere between the 5-8 rep range is perfect and has been proven to cause the most microtrauma forcing the muscles to grow at the fastest possible rate.
It's also important that you keep your workouts short and brutal, it's a fact that after about an hour and a half of intensive activity without any kind of nutrition, your muscles will begin to break themselves down to use as energy.
I advise you to keep each of your workouts to under an hour.
Learning how to gain muscles shouldn't be a complicated process.
Simply, with a good, high protein intake; a clean, sugar free diet and a workout geared towards heavy weight lifting there's no doubt that you'll see substantial progress quickly.
Use these three factors to your advantage today and enjoy the great results you'll soon be seeing.
I will explore topics such as how to increase your protein intake, what types of food you should be eating and how exactly you should be working out if you're looking to improve your physique.
Protein is the most important macro-nutrient involved in building muscle, it acts as a building block and without it you're muscles would literally cease to exist.
The government recommends 60g of protein per day for the average male, if you're looking to build muscle then you are no longer in the category of the average male and you need to be looking at getting between 1g - 2g of protein per pound of bodyweight.
Although this amount of protein may seem impossible for some to stomach, there are numerous different foods you can eat to reach this level of intake, these include:
- Tuna - 30g per can
- Milk - 10g per cup
- Eggs - 7g per boiled egg
- Chicken
- Cottage Cheese
- Lean Red Meats
There's no doubt that protein is extremely important if you're looking at building a good physique but it definitely isn't the only kind of food you require.
Since you're interested in how to gain muscles, I expect that you're not looking to gain a whole load of fat with it as well.
To ensure this doesn't happen and you don't end up with masses of fat around your stomach it's important that you eat what would be considered a healthy or 'clean' diet.
Clean foods are mainly made up of complex carbohydrates, examples include: Rice, pasta, oats, bread and potatoes.
Stay well away from sugary and processed foods.
A good rule of thumb to abide by when looking to gain muscle is the 40/40/20 ratio.
This means that 40 percent of your calories should be protein, 40 percent should be complex carbohydrates and the remaining 20 percent should be healthy fats.
This ratio has been proven to work extremely well and coupled with a good workout program you'll begin to see fantastic results in no time.
To gain muscle mass in the shortest amount of time you need to be lifting heavy weights with low reps.
Anywhere between the 5-8 rep range is perfect and has been proven to cause the most microtrauma forcing the muscles to grow at the fastest possible rate.
It's also important that you keep your workouts short and brutal, it's a fact that after about an hour and a half of intensive activity without any kind of nutrition, your muscles will begin to break themselves down to use as energy.
I advise you to keep each of your workouts to under an hour.
Learning how to gain muscles shouldn't be a complicated process.
Simply, with a good, high protein intake; a clean, sugar free diet and a workout geared towards heavy weight lifting there's no doubt that you'll see substantial progress quickly.
Use these three factors to your advantage today and enjoy the great results you'll soon be seeing.
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