If you’ve been looking to build your muscle fast, you need to do things the right way. Eating the wrong foods and exercising the wrong way will only backfire. No matter why you want to bulk up, here are 10 things you can do to gain up to a pound of muscle every week. keep reading
Build your muscle as much as you can
In order for your muscles to grow, what you need to do is help your body store the maximum amount of protein. Your body may be using protein stores for other purposes, such as making hormones.
As a result, your body may not have enough protein left to build muscle. If you want to address this issue, be sure to give your body more protein than it uses.
Eat meat
You need at least one gram of protein to gain a pound. This is the maximum amount your body can take in in 24 hours, according to a study published in the Journal of Applied Physiology.
Assuming you weigh 160 pounds, you might want to use 160 grams of protein in 24 hours. This is the amount of protein you’ll get if you eat one cup of cottage cheese, one 8-ounce chicken breast, two eggs, one roast beef sandwich, 2 peanuts, and one glass of milk.
Eat more
In addition to protein, what you need are calories. Ideally, you may want to get 500 more calories per day.
work your muscles
If you’re just starting out, you can do any exercise to increase your protein synthesis. On the other hand, if you’ve been exercising for a long time, what you want to do is focus on your larger muscles, like your legs, back, and chest.
You can add bent-over rows, dips, bench presses, and pull-ups to your exercise routine, for example.
Opt for a strong drink
According to a study, lifters who drink a mixture of carbohydrates and amino acids before hitting the gym experience increased protein synthesis. This shake has 36 grams of carbohydrates and 6 grams of amino acids. They help you build your muscles quickly.
Train 3 or 4 days a week
After a day of training, you should rest for the next day. According to studies, if you engage in a challenging workout, you will increase protein synthesis for the next 48 hours immediately after your workout.
Your muscles actually develop when you rest, not when you’re busy working out.
eat every 3 hours
Not eating enough can limit the amount of protein your body gets. What you need to do is divide the number of calories you get in 24 hours by 6. Now that’s the number you can consume at each meal. Just make sure you have some protein every 3 hours.
drink milk before bed
You may want to have a combination of protein and carbohydrates at least half an hour before bed. Your body will actually make better use of calories when you are asleep.
To sum it up, you can grow your muscles fast with these natural tips.
