Muscle Growth - Best Way To Build A Muscle Fast

As far as muscle building goes, it's becoming the new favorite of recreational fitness enthusiasts. The health benefits associated with increased muscle mass are now being widely publicized. Of course muscle building also has appearance benefits, people who've lost weight and gained muscle report feeling better about their outward appearance. But in pursuit of these goals, many people waste themselves and their energies pursuing all the wrong methods and diet plans. Here we discuss some guidelines that are crucial to building healthy muscle mass, in the minimum possible time.

1. Muscle building diet: the muscle building diet is NOT identical to any weight loss diet. Muscle building is a growth activity and your body needs nutrition according to the task it's put to. If you follow a low calorie diet while weight training, you will see absolutely no muscle growth. In fact, just the opposite, you risk muscle injury and health damage. As a simple rule, eat more calories in a day than you're likely to burn.

2. High Protein: when you build muscles, you need a diet uplift. You also need to be cautious about the composition of your diet. Random increase in any food component without giving it thought will not help to increase the muscle mass either. Instead, you'll end up increasing you fat mass. When you eat to build muscle mass, make sure your diet incorporates 50% protein. Fats should take up about 30% and carbs 20%. Eat lots of fruits and vegetables to have a healthy supply of vitamins and minerals.

3. Free Weights: Dumbbells, barbells, bench presses, etc, naturally build the body's muscle mass. Weight lifting machines are good if you're a beginner with no one to supervise you. Bu they don't develop your stabilizer muscles, so you never really improve on form or balance with them. Free weights evenly distribute weight throughout your body while working your specific muscles along with causing the maximum muscle contraction. It's a good idea to have a professional trainer supervise you at the gym instead of relying on weight machines, even if you're just starting out.

4. Go for Intensity: workouts are not supposed to be easy. The muscles are engineered to endure and respond to stress and this is the key to building strength. Your workout should be a source of providing stimulus for the body to increase its strength and muscle mass. If you allow your body to get used to a certain degree of intensity, it will no longer change or adapt by gaining strength or mass. Increase the intensity of your workout by lifting more weights with each ser and each subsequent workout you do.

5. Avoid Cardio: while weight training, it's better to stay away from cardio. Especially on the day when you do your weight training. Cardio impedes muscle gain because the workout is designed to help the body loose fat, but while you weight train, your body needs the fat for energy. So keep cardio a minimal in your routine.

6. Rest and Sleep: just as working out is important for muscle growth, so too is giving your muscles proper rest. Take a day's rest between workouts to ensure that the muscles have proper time to recuperate from the exhausting exercise they received and build strength and mass. Proper sleep is also very important as the maximum muscle growth occurs while you sleep. Make sure you get 8 to 10 hours of sleep on a daily basis.

• Matt Thompson
• 30/01/2009, 12:59 PM
• 0 Comments