If you are searching for tips on how to build muscle fast, then you are in the right place. Most people try so many things just to help them get rid of excess fat and gain mass. There are healthy and approved techniques and practices that can help you get a good physic without jeopardizing your health. Below are some of the most reliable methods you can use.
The first secret on how to build lean muscle fast is to increase your intake of calories. This can be a bit tricky because if you eat too much, your body will end up storing the excess as fats. You need to find the right amount to maintain your current mass, and then add a few on top to help you gain lean mass.
Eat a healthy diet. If you ask any trainer or healthy professional to advice you on how to build lean muscle fast, the answer will include eating clean. The protein in your diet should comprise of healthy alternatives such as egg whites, chicken, turkey, leaner cuts of beef, and whey protein. Good carbohydrates include oatmeal, whole-wheat bread and pasta, brown rice, sweet potatoes, and quinoa.
The value of nutrition cannot be ignored when thinking of how to build lean muscle fast. Most people concentrate on taking proteins and carbohydrates, but fats are also very important in this process. Mono and polyunsaturated fats such as egg yolks, olive oil, avocados, nuts and seeds, and the omega-3, 6 and 9 fats. The omega fatty acids help in improving blood flow by lowering triglycerides and enriching HDL. Remember to include fruits such as pears, apples, and berries as they are sources of vitamins and antioxidants.(contributed by: http://www.howtobuildmusclefastr.org)
One fact on how to build lean muscle fast is to lift weight. The only way to increase mass is to cause muscle fiber to tear. The body will respond to the stress by building mass on the affected areas as a defense mechanism. Use multi-joint exercises such cleans, squats, deadlifts, and bench-pressing as they will help you gain more mass fast. These exercises will also allow you to lift much heavier weight than you can use using single-joint workouts.
Go for heavy weight. A good tip on how to build lean muscle fast is to make the muscles to wear out. Lift in the range of 8-12 rounds per set, with the workout comprising of 3-8 sets. You should also use weight that would lead to muscle failure at the conclusion of each set. This is a good way than using weights that are comfortable to lift.
Avoid Cardio. These are good exercise if you have a long-term plan. However, they do not make it in top recommendations for how to build lean muscle fast because they will make you lose many calories that would otherwise be used in gaining mass. You can use cardio for 2-5 minutes for warm-up then switch to weights.
Even if you are too focused on how to build lean muscle fast, do not forget to rest. Your body needs time to recover and build new fiber in worn out areas. During the days of recovery, you should engage in activities such as ice baths, massage therapy, stretching, and adequate sleep.