Categorized | Building Muscle

7 Simple Tips to Build Muscle Fast

Body Building training has become very popular these days, there are many people like teens, professional body builders, athletes, etc. that practice body building, some as a sport, others as their professional job.

The following 7 Tips are MUSTS if you want to save time, money, and maximize your success in a shortest amount of time.

1. Define your personal fitness goals

Set realistic and measurable goals and attack them with the right mindset. Always aim high but be realistic. If you create goals that are unattainable you are setting yourself up for failure. You can become bored, disappointed and disillusioned to the point where you may

give up. Don’t sell yourself short. Set your long term goals, of course, but also set

short term goals that are achievable.

Without knowing that you could end up spending more money than you need to on equipment that you’ll never fully utilize. Not to mention you may fail in your attempts to achieve your goals. And, don’t forget to reward yourself when you do achieve them.

2. Warm up

Warm up before you lift weights and do it every time you go to the gym. Regardless if you’re doing high reps with light weights or low reps with heavy weights, you must adequately warm your muscles. Start by doing 5 – 10 minutes of light cardio work on a stationary bike or treadmill. Then before each exercise take approximately 40% of the weight you’ll be using and do a couple sets of 10 – 12 reps.

3. Eat healthy

This can’t be stressed enough. The only true bodybuilding aids are good nutrition. Consult a

licensed dietician. Watch your local community calendar for free seminars on diet and nutrition. Learn all you can about what nature freely provides that can help you to develop a healthy diet.

Many novice body builders think that because they are trying to build muscle, they can eat any kind of food that they want. Well, this is not true, because eating a dozen donuts will not build muscle, it will build fat. Thus, an important body building tip is to eat foods that are filled with protein, like eggs and meat. Also, be sure to eat other foods that are rich in vitamins.

4. Mix-up your Workout

Don’t do the same workout twice in a row. Keep shocking your muscles. Don’t allow your body to adapt to any set routine. There are many ways you can change your program and sometimes the smallest changes can be all the difference. Use different exercises, set and rep patterns, do things in a different order. This is good for your motivation as well.

5. Take supplements

Supplement your diet with high quality protein. Get 1 gram of protein per pound of bodyweight per day. Spread out this protein over the 5-6 small meals that you are going to eat.

It’s hard to get all the protein, carbs and amino acids you need for optimum muscle growth from food alone. Some people say they don’t need supplements, but most people will benefit from them.

6. Drink plenty of water

Always have water with you and Drink 8 glasses or more of water per day. Water is nature’s miracle supplement. The benefits of drinking a lot of water are limitless.

Water helps to build muscle by transporting nutrients throughout the body and helping deal with your high protein diet by flushing the kidneys. Drinking water is also good for overall health.

7. Take a rest

Make sure that you get adequate sleep and rest.

Keep your rest intervals between sets at 45-60 seconds. This will give your muscles enough time to recover but still keep them fatigued.

Rest is another important part of muscle building. When you train you’re actually breaking down muscle tissue. The actually repair and building process takes place while you’re resting and asleep. If you don’t get enough rest you’re limiting your muscle growth potential.

Almost all body builders have differing opinions on the subject of what the actual purpose of body building is. Body building is the process of developing muscle through the combination of weight training, increased caloric intake, and rest.

These body building tips are basic but they are also very important. Incorporate all of these body building tips into your routine and you’ll see better results and avoid injury.

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