Exercise

 How to Gain Muscle Fast

The most important thing you need to do when trying to build up muscle is eat and not your average 3 meals a day, you need to be eating every 2-3 hours or as close as you can get to that. In order to gain muscle fast and build mass you really should be looking to eat 6 times a day. You need to be eating good food and not just any old junk. A high protein diet is a very important part of any weight training course, crucially, protein derived from animal sources. Building muscle is 80% food and 20% training. Proteins that you need to get familiar with are those found in things such as whey, beef, poultry, eggs and fish. Some alternatives to these are bean curd, tofu and Soy protein. Eating the right amount of foods all the time will force your body to grow beyond what you may think feasible. The diet also should contain a sufficient amount of carbohydrates (rice, beans, oatmeal, potatoes, sweet potatoes, bread, pasta, all cereals) and fat. Fruit and Green vegetables should also be included.

The concentration on weight gain programmes must be on two components, lifting heavy weights, which will stimulate the largest amount of muscle fibre. Your body will react to this stimulus by growing your muscle mass and watercolor eating more calories than you have before. When you overload your bodies system with plenty of protein and fats, your body has no other choice but to gain weight.

When you work with weights, you should try to eat about 30 grams of protein every meal. To allow your body to actually take in and use the all the calories you will ingest, you have to make your meal size smaller and increase the amount Dividing your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients.

High quality protein, which the body breaks down into amino acids, should be the centrepiece of all your meals. Intense exercise increases demand for amino acids, which support muscle repair and growth.

The following are some proven basic exercises to encourage muscle and strength gain unlike any other exercises.

Squats - legs, lower back

Dead lifts - legs, back, shoulders

Bench Presses - works the chest, shoulders, triceps

Pull-ups/Barbell Rows - back, bicep

Bar Dips -shoulders, chest, arms

Overhead Presses - shoulders, triceps

To gain muscle fast, you must use heavy weights. To consider a weight heavy, you should only be able to do a max of 4-8 reps before your muscles momentarily fail. A weight is considered 'light' if you can do more than 15 reps before muscle tiredness sets in. Heavy weights will stimulate more muscle fibres than light which result in more muscle growth. Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential.