Any healthy individual can succeed in gaining weight and building muscles. However, a common mistake that people usually make is imitating the workout programs of professional bodybuilders. These professionals follow a more strenuous bodybuilding plan, which is not suited for others. The trick on how to build muscle quickly lies in consuming a good diet based on whole foods, indulging in a proper exercise regimen, and taking out time for muscle recovery.
How to Build Muscle Quickly at Home?
With a careful bodybuilding plan and effective muscle-building tips, you can definitely gain lean muscle mass within a few weeks period. Before you indulge in a muscle-building diet and exercises, educate yourself about the process of muscle growth. It will help you in planning different ways to build muscle fast. Discussed below are some useful points concerning how to build muscle quickly for men and women:
Eat More and Gain Weight
Needless to say, the prerequisite to gain muscles is having a well-balanced diet and gain some weight. For this, increase 500 calories to your daily calorie intake. Also, consuming more calories boosts the body’s metabolism, thus resulting in burning fats and growing muscles. Do not skip breakfast, main meals, and in-between snacks.
Plan a Whole Food Diet
Consuming more calories does not mean that you devour packaged and processed foods. Make sure that you are eating healthy foods as sources of proteins (whey, eggs, milk, poultry, meat), complex carbohydrates (brown rice, whole grains), and fats (olive oil, fish oil, nuts). Also, add lots of fruits and veggies to your diet.
Increase Protein Intake
Proteins are essential to increase muscle components in the body. Ensure that you are supplying 1 g protein per every pound of your total body weight. Good sources of proteins are eggs, dairy, fish, poultry, and red meat. As you increase your workout level, plan your diet in such a way that it meets the body’s nutrient requirements.
Incorporate Strength Training
Strength training is the base for any muscle-building program and the best is weightlifting. You can start with an empty barbell and wait till you are comfortable with it. Then, add weights with each workout to increase the effectiveness of your strength training exercises. The more weight you add, the quicker your muscles will grow.
Perform Weight Exercise
Using free weight exercise is one of the secrets to gaining lean muscles. In the beginning, you can use medium weights and proceed with heavier ones. Regarding how to build muscle quickly for women, weight training 3-4 times per week (with a break of one day in between) is recommended. Whether it is muscle building for men or women, use free weights instead of machines.
Use Compound Exercise
Compound exercises include physical activities that use more than one muscle at a time. Exercises like squats pull ups, curls, and bench presses, etc. facilitate the overall growth of muscles in the body. You can gradually incorporate typical muscle-building exercises like crouches, abdominal crunches, and push-ups to build muscles quickly.
Last but not the least, take a timeout to let your body recover fully. Take rest for one day after every 2-3 days of continuous workouts. By doing so, you are allowing your muscles to heal and repair at their pace, which is necessary for quick muscle gain. This is of utmost importance in the first few weeks of your muscle-building program.
Strictly follow the above-mentioned tips on how to build muscle quickly and you will notice impressive results within a matter of weeks. Remember that your body requires additional energy to facilitate muscle building and growth. So, a balance should be maintained between the amount of energy provided and exercises to ensure effective muscle growth within a short time.
Tiffany is a Medical Student and also works as a fitness coach in part-time. She is also a writer and writes on health and fitness articles. Tiffany loves to engage with users and help them provide various useful information on General Health. She provides researched-based information and also featured on various blogs and magazines.