Whether someone is new to the idea of weightlifting or has reached a plateau in the fitness regime, two things are key to gaining muscle fast. These key elements are diet and lifting heavy weights. Common sense and practical knowledge of good eating habits have shown that healthy eating and exercise may keep weight stable, but a more intense plan is necessary for changes in muscle size.
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.
Exercise is the other key element in bulking up, with lifting heavy weights in the forefront. The plan for each set should be using enough weight to achieve muscle exhaustion in 12 or fewer repetitions per set. With a very short rest between sets, tightly controlled weightlifting should make the workout a challenge each time with an eye to increasing the weight lifted by ten percent on successive workouts. Also, variations between each set will work more muscles at one time, rather than using the isolation technique.
As with any activity that stresses and challenges, safety should not be ignored. Use of a spotter for the increasing weight amounts is a good choice. Keep drinking water to remain hydrated. Let the body rest and repair one day a week from the stressful building routine.
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.
Whatever the original reason for a plan in gaining muscle fast, there are other health boosts as well. One is that as strength increases, so will bone density. Also, because muscle is more efficient than fat in the body, there is the effect of lower blood pressure. The determination and perseverance that it takes to reach the goal increases the likelihood that good habits will be made permanent, which is another big leap toward looking and feeling better.
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.
Exercise is the other key element in bulking up, with lifting heavy weights in the forefront. The plan for each set should be using enough weight to achieve muscle exhaustion in 12 or fewer repetitions per set. With a very short rest between sets, tightly controlled weightlifting should make the workout a challenge each time with an eye to increasing the weight lifted by ten percent on successive workouts. Also, variations between each set will work more muscles at one time, rather than using the isolation technique.
As with any activity that stresses and challenges, safety should not be ignored. Use of a spotter for the increasing weight amounts is a good choice. Keep drinking water to remain hydrated. Let the body rest and repair one day a week from the stressful building routine.
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.
Whatever the original reason for a plan in gaining muscle fast, there are other health boosts as well. One is that as strength increases, so will bone density. Also, because muscle is more efficient than fat in the body, there is the effect of lower blood pressure. The determination and perseverance that it takes to reach the goal increases the likelihood that good habits will be made permanent, which is another big leap toward looking and feeling better.
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