Ever dreamt of having a perfect body like Taylor Lautner?
Yes, of course you have (silly me). Well, here’s how to gain muscle – and gain it fast! Follow these easy steps that tell you what to do and what to eat to gain muscle fast and to achieve that perfect Lautner-like body.
How to gain muscle fast?
Obviously, you’ll have to workout (do I hear a “DUH!!”?)
But do you know that what you eat to gain muscle fast is equally important? When you hit the gym for an intense workout, you can actually feel the blood flowing to your muscles and you can see your muscles swelling. The results are tangible, giving you instant gratification and motivation.
But when you drink a protein shake you feel no such change. Your muscles don’t grow bigger instantly and your body remains pretty much the same. So you don’t feel as much of an incentive to drink that protein shake.
But please do!
Because that shake matters just as much as the workouts that you do, if you want your muscles to grow.
What to eat to gain muscle?
When you are bodybuilding, what you eat and when you eat it matters a lot.
Eat plenty of protein and carbohydrates in your daily diet. Eat starchy carbs immediately before and after you work out because at these times your body needs the maximum amount of energy.
6 things to keep in mind while planning your diet
1. Increase your intake:
If you want to know how to gain muscle fast, you must first learn how to significantly increase your calorie intake. Your muscles need the right kind of energy to grow. Make sure that you provide them with it by knowing what to eat to gain muscle.
But be careful of what you eat to gain muscle. Eat clean and healthy food. Avoid processed foods and junk food. Try whole grain, fruits and vegetables.
Also, don’t go overboard and stuff yourself. Eating too much is not good when you’re looking for ideas on how to gain muscle fast.
2. Eat adequate quantities of protein:
Protein is very important if you want to gain muscle fast. See that you incorporate protein in as many of your meals as possible. You’ll need 1-2 grams of dietary protein for every every pound of body weight.
Egg white is the best source of protein. Chicken, salmon and soy products are other good sources of dietary protein.
3.Drink your way to a muscular body:
Water is extremely essential to the muscle building process. Keep yourself hydrated while working out. Try to drink at least 2 liters of water per day. An easy way to find out how much water you require is to use this formula :
Body weight in pounds x 0.6 = Water Intake in ounces.
Avoid caffeine, alcohol and fizzy drinks and opt for plain water instead. Not only does this avoid putting on weight from empty sugar calories, it also washes out metabolic wastes more effectively, leaving you healthy and strong.
4. Eat less – but eat more frequently:
So you’re looking for ways to gain muscle fast. Understand that it is better to eat several small meals distributed throughout the day, than to eat three heavy meals at fixed intervals.
By taking multiple smaller meals, you’ll make sure that you don’t get sudden spikes in your blood sugar level. To ensure that you get enough protein, make one of those 6 meals (maybe your mid-morning snack) a protein shake.
5. Include fats in your diet:
Yes, you heard me right. I said fats.
But before you reach for that bag of chips, here’s some bad news. The fats I am referring to are unsaturated and polyunsaturated fats and omega-3 fatty acids (also popularly known as “good fats”).
These fats are essential for dissolving the vitamins A,D,E and K in your body. For a 2,500 calorie diet, you are allowed 75 grams of good fat. Here are some sources of good fat.
- olive, canola and sesame oils
- nuts like almonds, cashews, peanuts and pistachios
- corn and safflower oils
- flaxseed and flaxseed oil
- soybeans and soybean oil
Omega-3 fats: fatty cold-water fish such as
6. Eat your vitamins:
When you’re looking for ideas about how to gain muscle fast, vitamins and minerals are vitally important.
The best way to get sufficient amounts of vitamins is to include large amounts of fruits, especially citrus fruits and squashes. Green leafy vegetables and beans are great choices as well.
If this is not possible, multi-vitamin supplements are an option.
Here are a few tips on how to gain muscle for skinny people:
Eating the right foods alone will not help you on your quest to gain muscle fast. Eating without exercise will only make you fat. You’ll have to work out and use up the calories you have eaten.
2. Don’t forget to warm up:
Never exercise without first warming up. A warm up leaves your muscles supple and flexible, ready for the actual heavy exercise to follow. Exercising cold and stiff muscles is dangerous, risking the possibility of tears or sprains under a sudden strain. However eager you are to begin your workouts, make sure that you take the time to warm up.
3. Work out intensely and in short bursts:
How to gain muscle and strength? The best answer is to workout in short, intense bursts. Fewer reps for shorter durations make for the best kind of muscle building workouts. More reps are useful only if your aim is to build endurance. To gain muscle fast, the best method is to vary your workout routine and to keep gradually increasing weights.
4. Do a full body workout:
As far as possible, try to work out your whole body. If you exercise just one group of muscles, they will become larger and your physique will look gross and disproportionate. Study a few training programs and draw up your own ‘How to gain muscle’ plan. Make sure to pay attention to various muscle groups so they are all equally developed.
5. Keep cardio to a minimum:
Keep cardio training to a minimum. While cardio training is good for health, it consumes calories and burns up all your reserves of energy in muscles. It favours the conversion of glycogen and amino acids to glucose, leaving your
muscles with less raw materials to grow and become bigger.
Rest is very important for gaining muscle. Just as all work and no play makes Jack a dull boy, all work out and no rest will make you weaker and delay your muscle development. Enthusiastic novices tend to over-work themselves. Instead of making your muscles stronger, this only slows down muscle growth and you won’t gain muscle as rapidly as you hoped to.
7. Don’t stress:
Stress is bad for your muscles. Stress releases the hormone cortisol which actually burns fat and muscle tissue, breaking it down into glucose for energy. So if you want to build muscle, relax! Take a deep breath and enjoy life!
An excellent way to gain muscle fast is to follow Mike Westerdal’s Unlock Your Hip Flexors which is a logically organized and scientifically based muscle gaining program that has helped hundreds of body builders build muscle fast. Learn more here, or visit the official website at this link for details: