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How To Gain Muscle Quickly And Easily

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?

how to gain muscle

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.

what to eat to gain muscle
 

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.

how to gain muscle mass

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.

Monounsaturated fats:

  • olive, canola and sesame oils
  • avocado
  • nuts like almonds, cashews, peanuts and pistachios

Polyunsaturated fats:

  • corn and safflower oils
  • flaxseed and flaxseed oil
  • soybeans and soybean oil

Omega-3 fats: fatty cold-water fish such as

  • salmon
  • tuna
  • trout
  • sardines

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.

7 Secrets On How To Gain Muscle Mass For Skinny Peoplehow to gain muscle for skinny guys

Here are a few tips on how to gain muscle for skinny people:

1. Exercise:

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.

6. Rest:

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 Jason Ferruggia’s Renegade Strength Club. The logically organized and scientifically based muscle gaining program has helped hundreds of body builders build muscle fast.

You can learn more about it here, or order a trial subscription from the official website at this link:

Try Renegade Strength Club for yourself from the official website.
Go to the Official Site

 

How To Gain Muscle – In 10 Simple Steps

So you want to know how to gain muscle? Well, it isn’t easy. It takes some time and disciplined effort. But it certainly is not very complicated or impossible. Just keep in mind the reality that there are no short cuts to speed up the process, and stick to a structured approach that will steadily help you build muscle.

how to gain muscle

In this report we will discuss 10 important principles that everyone looking to bulk up must know.

1. Eat More Calories

Most food items have labels indicating their calorie count and composition. The first step is to use that to determine how many calories you’re already eating. Start your effort to gain muscle by consciously adding 500 more calories to your daily intake. This should include a gram of protein for every pound you weigh.

2. Eat On A Schedule

Too many bodybuilders fail to gain muscle because of a lax approach towards eating. A bodybuilding diet is important both for the kind of things you eat and the frequency of meals. If your goal is how to gain muscle, you must eat five or six small meals over the course of a day. Your diet should be rich in protein and carbohydrate with the right mix of nutrients, vitamins and minerals. Avoid saturated fat. Drink plenty of water.

3. Take A Supplement

Good nutrition is the basis for gaining muscle. If all you do is exercise hard, you’ll not bulk up unless you also eat right. Even with a healthy diet and frequent meals, it can be hard to meet your body’s requirements of protein and calories. This is where a dietary supplement can help. A protein shake can supplement your dietary intake and provide a rich source of branched chain amino acids needed for muscle growth.

4. Rest

Muscles grow while you are resting. So make sure that you get enough sleep in between workouts. Seven hours of sleep every night is found to help you gain muscle faster. Train 4 or 5 days in a week to allow your muscles enough time to rest and recover. Any mental stress from overworking or nervousness can alter your body’s hormonal balance and adversely affect muscle gain.

5. Reduce Cardio Workouts

Maybe you’ve made cardio routines and aerobics as part of your bodybuilding workout. It’s time to stop them and focus instead of exercises that build muscle. Keep your cardio workouts to under 30 minutes per session and no more than 2 days a week. You might run on a treadmill or do more intense sprints for short bursts mixed with light jogging for a few minutes.

6. Short, Intense Workouts Are Better

Too many bodybuilding programs focus on doing more exercise sets. This helps build endurance but may not help bulk up. If your focus is on how to gain muscle, then you’re better off doing heavier exercises for fewer reps and sets. Each workout should last under an hour. Each set should only run between 45 and 60 seconds. That way you are stressing your muscles and stimulating them to grow.

7. Train Your Entire Body

When you engage most of your muscle groups in a workout, your body releases hormones that stimulate muscle growth. Balancing your training sessions to uniformly exercise all parts of your body provides the best results. You will also be able to avoid injuries caused by too much strain on one muscle group.

8. Try Split Routines

Exercising your whole body is important to gain muscle. Doing lifts or workouts that concentrate on a single muscle or group are not helpful at this point. Instead, plan your bodybuilding workout to train all major muscle groups in a single session. Another option is to do upper and lower body workouts on alternate days. Exercises that stress multiple muscles in a group are better. Squats, presses, pull ups and deadlifts are examples of these routines.

9. Stretch

To gain muscle, you require consistency with your workouts. When you exercise hard, your risk of injury goes up. Ensuring that your muscles remain supple and flexible will minimize this danger. Stretches help you limber up and prevent muscle injury. You can also get a massage or use a roller to loosen up taut muscles before and after workouts.

10. Vary Your Routine

Boredom is another reason why you’re tempted to abandon your plans to gain muscle. That’s why you should keep your bodybuilding workouts interesting and fun. Change your routine every month or two. You may change the exercises you do, or the number of reps and sets, or even just the order in which you carry them out. Recording the details of your workout in a journal helps you monitor this and make changes from time to time.

By following these 10 simple principles, you’ll be able to gain muscle steadily and improve your overall health and fitness as you do it. Once they become habits, you’ll find yourself automatically doing these things over and over, enjoying the results from your healthy lifestyle for many years to come. Following a trusted and proven program that will show you how to gain muscle steadily and reliably is of even more value. Jason Ferruggia’s ‘Muscle Gaining Secrets 2.0‘ is one of the best that we highly recommend – to learn more about it, click here.