Fitness experts all over the world have debated different paths in the goal of gaining muscle fast. Whatever additional things that may be done in this process, two things remain constant: diet and exercise. Casual attention to these two things are not enough to put on muscle mass. Dedication to specific weight lifting exercises and particular eating habits is essential to reach maximum potential.
As a starting point, diet should be addressed because if you are not eating the proper foods in the correct amounts, no amount of exercise will maximize the mass your body can achieve. A person should take in no more calories than is used during the day. One pound is roughly equal to 3500 calories, so putting on a pound of muscle over the course of one week would require 500 additional calories a day.
Specific combinations of carbohydrates, protein and fat are necessary to maintain a healthy body. The best protein is found in meat. Experts say that protein should be 35% of calories consumed in a day. Lean protein in the form of chicken, turkey, and beef may be readily available in local markets, whereas other lean meats such as bison and venison could be considered specialty items. Proteins are essential to health because they are the building blocks of our cells, but they aren’t the only nutrient the body needs to build muscle.
Carbohydrates supply energy to the muscles. Simple carbohydrates are found in vegetables; complex carbohydrates are found in grains, potatoes of all types, pasta, and rice. A combination of the two types of carbohydrates is good for healthy eating, but the energy in the complex ones fuel muscles for the heavy drain exercise requires.
Building quickly is achieved through heavy weightlifting. Fitness experts agree that the regimen must be threefold: heavy weights, few repetitions and lifting to muscle fatigue each set. The weight used should be increased in each successive workout so that progress is made and the workout stays challenging. Specific targeting of a single muscle will bulk that one, but in order to increase overall, compound exercises will build more than one muscle at a time, thus speeding the process.
There are some health and safety tips to keep in mind. First, use a spotter to reduce the chance of injury while lifting heavier weights than the body has adjusted to. Second, stay hydrated with water so that cramping will not become an issue. Third, allow the body to rest and repair one day a week because the intense workouts are breaking down, separating and rebuilding the existing tissue.
Some bodybuilders insist that protein shakes and supplements are essential to bulking up. Proper research about what supplements provide and safe sources for them should be conducted by the individual crafting the plan. Nutritionists agree that multivitamins will be a good idea to round out what the body needs for good health.
Adding muscle has more health benefits than just looking better. Becoming leaner through better diet and less body fat can increase bone density, lower blood pressure and make your body more efficiently use the food you eat. In working toward becoming stronger, better habits might become a permanent part of the lifestyle, making overall health better. The combination of a better diet aimed toward building lean body mass and heavy weightlifting in the proper manner should have the effect of gaining muscle fast.