Build Muscle Fast
Everyone would love it if you could Build Muscle Fast without having to put in loads of effort, and without having to be careful about what you eat. But if it were that simple everyone would be in great shape, and people with great bodies would be nothing special. The fact is, if you want to build muscle fast you need to put in a lot of effort and dedication to truly see the results you want.
To really get the relatively quick results you desire you must work hard, have a proper workout routine and have a good muscle building diet. It is also really important to dedicate yourself to this and put in the maximum effort to each training session.
Diet: If you want to build muscle and not put on weight, the best way is to only eat fresh, whole foods, as these will really help to lower your body fat. So all the pre-packaged meals and microwave dinners you are so fond of have to go! If you are unsure as to what is a good, whole food, a simple rule to follow, is to only eat foods that have just one ingredient. You can mix up these single ingredient foods in any way you want, but single ingredient foods will not have any unwanted additives, preservatives and hidden fats. So eat plenty of fresh vegetables, fruits, meats, fish and poultry as well as nuts, seeds and healthy fats. Next time you see a meal in fancy packaging, look at the ingredients. I'll bet there are loads of things in there that you have no idea what they are. These are exactly the things you want to avoid, as the body isn't designed to digest them effectively.
Not only is what you eat important, but so is when you eat. After working out, your body needs a constant supply of protein to help repair and grow the muscles. So you need to eat more often throughout the day, and give the body enough protein in each meal. You should be looking to eat a small meal every 2 or 3 hours, which should result in 5-6 meals a day. Not only will this help build muscle, it will also help lose fat, as spreading your daily intake of food throughout the day, in even portions like this increases the metabolism and reduces the body's need to store energy as fat.
So how much protein should you be getting each day? Generally, if you really want to build muscle fast, you should be aiming to eat 1 to 1.5 grams of protein for every pound of lean body weight you have. So if you weigh 190 pounds and have a 10% body fat, your lean body weight is 171 pounds. In this scenario, you should be looking to get at least 171 grams of protein a day, and as much as 240 grams (171 x 1.5) and this should be spread out evenly between each meal.
On top of the amount of protein you get, the amount of carbs is also important, as these give the body energy to repair and grow. For fast muscle growth you should be getting 1.5 to 2 grams of carbs for every lean pound of body weight. So for the 190 pound person above, they need 240 to 340 grams of carbs per day. This is the area you can experiment with to get the best results. If you aren't building muscle as quickly as you would like, try eating more carbs throughout the day. Or if you seem to be putting on fat instead, try dropping the amount of carbs.
It is important that you have an effective weight training routine to work out the body in the most effective way possible, and get everything done in good time. You generally don't want to be spending any more than 45 minutes working out, as after this the body starts to eat up the muscles, and this will be damaging to your progress. So devise a routine that will allow you to get in and out of the gym in less than 45 minutes, while still working out all the muscle groups you want to work on.
Through effective training practices and a proper diet, as well as a little hard work and dedication, you really can build muscle fast. Many people think that just doing the exercises is enough, but in reality, a proper diet is essential to build real muscle mass.
For a much more in depth look at this I highly recommend you pick up a copy of Vince Delmonte's No Nonsense Muscle Building which you can find >>HERE<<
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