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Monday, September 23, 2019

7 Tips to Help You Grow Your Muscles Fast

For some guys, the answer to the exercise question will always be that they're looking to put on muscle. Whether you have a very specific goal, like getting into figure contests and bodybuilding, or you just want to fill out a t-shirt, you have to start somewhere, even if you've always struggled to add and keep weight onto a skinny frame in the past.



But forget about your alleged high-revving metabolism, says Doug Kalman, PhD, R.D., co-founder of the International Society of Sports Nutrition (ISSN). “Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way,” he says.

Here’s your fix: Follow these 7 principles to pack on as much as a pound of muscle each week, especially if you're just starting to train in the weight room.

Eat meat

You need at least one gram of protein to gain one pound. This is the maximum amount your body can take in 24 hours, based on a study published in the Journal of Applied Physiology.

Assuming you weigh 160 pounds, you may want to use 160 grams of protein in 24 hours. This is the amount of protein you will get if you consume one cup cottage cheese, an 8-ounce breast of chicken, two eggs, a roast-beef sandwich, 2 peanuts and one glass of milk.

Eat more

Aside from protein, calories is what you need. Ideally, you may want to get 500 more calories per day.

Work your muscles

If you are just starting out, you can do just any workout to add to your protein synthesis. On the other hand, if you have working out for a while, what you need to do is focus on the bigger muscles, such as legs, back, and the chest.

You can add bent-over rows, dips, bench presses, and pull-ups to your workout routine, for instance.

Opt for a stiff drink

According to a study, lifters who drink a mixture of carbohydrates and amino acids prior to heading to the gym experience increased protein synthesis. This shake has 36 grams of carbs and 6 grams of amino acids. They help you grow your muscle fast.

Workout 3 or 4 days of week

After a day of workout, you should get rest for the next day. According to studies, if you do a challenging workout, it will boost the protein synthesis for the next 48 hours right after you have done your exercise session.

Actually, your muscles develop when you are taking rest, not when you are busy working out.

Eat every 3 hours

Not eating enough may limit the amount of protein your body gains. What you need to do is divide the number of calories you get in 24 hours by 6. Now, that the is number you may want to consume at each meal. Just make certain you have some protein every 3 hours.

Have milk before bed

You may want to have a combination of protein and carbohydrates at least half an hour prior to your bed time. Actually, your body will have better use of calories when you are asleep.

Long story short, you can grow your muscles fast with these natural tips.


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