1. Have a Proper Diet
Nutrition is one area that is important to muscle growth. Sadly, not many people pay attention to it. It is interesting to note that most people understand the importance of nutrition but fail to apply it properly. In fact, most people think they can get the proper nutrition from a pill or vitamin -- wrong!
Majority of our nutritional needs are obtained from our diet. Without a proper diet, your body will not get the adequate amounts of nutrients that are essential in muscle building. To get the desired results, you need to eat from five to eight meals per day, every two to three hours. But that being said, there are certain nutrients that your diet cannot provide.
That is when you introduce a vitamin or supplement. Certainly if you want to build muscle fast then you need to make sure that you are getting the right kind of nutrition from your diet. Therefore having a good quality nutritional plan in place is essential in achieving y! our goals.
First, eat more but not too much, as by consuming too many calories you will find that you are putting on weight rather than building your muscles. To calculate how many calories you will need to help you increase your muscle mass, get your lean body weight and then multiply this by 19. So for someone who weighs 220lb with 10% body fat?
No. of calories = Lean body weight x 19
For a 220-lb person with 10% body fat: No. of calories = 220 lb x 90% x 19 = 3,762
Next, ensure that you are getting sufficient amounts of protein (20 to 30% of total calorie intake) and carbohydrates (40 to 60% of your total calorie intake) on any given day.
2. Get Enough Rest
Although you may think this is counterproductive, it is important to remember than when trying to build muscle most of the growth occurs after you have finished exercising.
Even if you have the best nutritional and workout program in place, at the end of the day they will only! be really effective if you allow your body sufficient amounts! of time to rest and recover. Sleep is one of the most important factors in muscle growth.
If you are not getting eight hours or more of sleep per night you are severely hindering the ability of your body to grow new muscle and repair damaged muscle. There are several things that sleep actually does or allows to happen. The first and maybe the most important of these is the fact that during the first four hours of sleep your body secretes the majority of HGH or human growth hormone, which is essential in the building and creation of muscle fibers. Sleep also allows your body to slow down, shifting its focus to cell repair and regeneration.
3. Exercise and Lift Weights
Having an efficient weight lifting program in place is certainly one of the quickest ways for a person to build up muscle. It is best that you use compound movements during your routines. These movements involve using more than one joint in order to lift the weights. Because of this more of your muscl! e groups will be used, and the more muscle groups you are using at any time, the faster your muscles will grow. Plus using these kinds of movements also helps a person to lift much heavier weights than if they were using just one particular set of muscles in the body.
One particular good compound movement a person can consider using in order to build muscle faster is the bench press.
Without exercise and the stimulation of the muscles, all the sleeping and nutrition in the world will not build any muscle. Muscle is built in response to stress from exercise, weight training, running, cycling, you name it!
But the one pitfall of most people is they put too much emphasis on exercise or weight training. Sure it is important, but even if you do all the exercise in the world you will simply not grow unless you get adequate sleep and proper nutrition. So basically, if one of these is missing, muscle-building is not achieved.
A balance of good nutrition, res! t and exercise are the primary needs of muscle-building. Hopef! ully wit h these three key elements identified, you'll be able to build as much muscle as you want.
Hey! You there! Still being skinny and still feel like a loser? Change that! Gain muscles right now!
Article Source: http://EzineArticles.com/?expert=Thomas_Kiez
Source: http://ezinearticles.com/?Muscle-Building-Principles-Must-Read!&id=880613
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