Follow the 10 tips build your muscle fastly
Everybody wants to gain good muscle. But there are few who was a success in this field. Because they have tried in the wrong way or haven't followed the rule perfectly.
1. Eat Much Meat: Sprout for about 1 gram of protein per pound of body weight, Which can use easily the maximum amount your body in a day. Mention in the Journal of Applied Physiology. For example, a 165-pound man should burn 165 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.
In this post, I going to share how to gain muscle fastly. Please read the article carefully and follow all the rule.
2. Increase Muscle Building: The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
3. Eat More: without protein, you need to take more calories. Don't forget to calculate the number you need to take in daily to gain 1 pound a week. (Check the result in every 2 weeks. If you can't gain then, increase your calories by 500 every day.)
a. Your weight (pounds): ____
b. a×12 to get necessary calorie: _____
c. To estimate your resting metabolic rate b×1.6 (calorie burn without factoring in exercise): _____
d. Strength Training: The number of minutes you lift weights per week×5: _____
e. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
f. Add d and e, and divide by 7: _____
g. Add c and c to get your daily calorie needs: _____
g. Add 500 to g: _____. This is your estimated daily calorie needs to gain 1 pound a week.
4. Work your biggest muscles: If you want to start as a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pull-ups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets.
5. But first, have a stiff drink: Drank a shake containing amino acids and carbohydrates before working out It will increase Your protein synthesis more than lifters who drank the same shake without amino acids and carbohydrates after exercising.
The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
“Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before starting your workout it may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better.
“Liquid meals are absorbed faster,” says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.
6. Lift every other day: Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session.
“Your muscles grow when you’re resting, not when you're working out,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.
7. Down the carbs after your workout: Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates.
“Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.
8. Eat something every 3 hours: “If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
9. Make one snack ice cream: Have a bowl of ice cream (any kind) 2 hours after your workout.
According to a study in the American Journal of Clinical Nutrition , this snack triggers a surge of insulin better than most foods do. And that’ll put a damper on post-workout protein breakdown.
10. Have some milk before bed: Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman.
Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up.
“The more diligent you are, the better results you’ll get,” says Kalman.
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