While there are no secrets or a shortcut to building muscle fast, the process can be sped up. The first thing you need to change in order to build muscle quickly is your eating habits. The adage that “you are what you eat” is appropriate in this case.
You should eat six to eight small but well-balanced meals a day. By “well balanced” it does not mean the same old food triangle you were taught since elementary school. In fact, in our case that triangle should is best turned upside down. Why?
You see, while all the nutrients in food play a part in muscle building, the most important group is protein. For those who have a tendency to gain the wrong kind of weight, or fat, you should go easy carbohydrates. Carbohydrates, or carbs as they are often referred to, are mainly used to provide energy. Once the body uses what it needs, it stores the rest in form of fat.
Now, carbohydrates are not the enemy per se. What matters is the quantity and quality. Stick with good carbohydrates in reasonable quantity and you should be okay.
Often carbohydrates are what that fills you up. You can imagine try to fill up on a hamburger alone without the bun or fries.
Hard-gainers and skinny people can eat more carbohydrates as long as they are the good type. Most of the weight gain supplements in the market are contain more “good” carbohydrates.
You should eat an ounce of protein for every pound of your body weight. Good sources of protein are eggs, fish, turkey, chicken, nuts and seeds, beans, milk, and cottage cheese to name but a few.
Supplementing your meals with a good protein shake not only may be a good idea as you can cut off two or three meals and still get the necessary protein to build muscle. A good protein shakes will usually be whey or casein based, or both.
If you want to build muscle quickly, you will have to stimulate them to grow. Resistance exercise with weights is by far the fastest way to do this. Forget what you may have read in some ads or seen on some late night TV commercial. Chances are, that sculpted guy or girl in the TV commercial did not get that way by using the latest contraption he is advertising.
And, muscle does not grow without doing any work. You will not develop six pack abs by wrapping some device around your waist and then going your merry way.
To build muscle fast, you will have to lift weights. And yes, those machines at the gym look impressive. But if you want to build muscle quickly, you should use free weights. By free weights we mean good old barbells and dumbbells.
Focus mainly on compound movements. Compound movements use several muscles and joints at the same time. Compound exercises include bench press, standing curls, barbell squats, overhead presses, bent over rows, and triceps extensions among others.
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