You cannot become the “Hulk” overnight but you can get a good start on building muscles fast. The three elements to work on are your diet, your workout, and your rest period. First, you have to take in more calories than you burn. Experts suggest bodybuilders eat 6 smaller meals a day instead of 3 large meals. This keeps your energy level up throughout the day. The amino acids in protein are the building blocks of muscles. You should consume one gram of protein for every pound you weigh.
Protein is an important part of your diet but so are carbohydrates and fats. Your diet should be broken down into 30 percent protein, 50 percent carbohydrates, and 20 percent fats. Your protein should come from lean meats, eggs, and poultry. Protein bars and shakes are good substitutes. Whey protein can be added to your food.
Fresh fruits and vegetables are good sources of carbohydrates. Carbohydrates keep your energy level up. Try to choose “good fats” over the “bad fats”. Good fats are the mono-unsaturated fats. The bad fats are the polyunsaturated fats. Sources of good fats come from walnuts, sunflower seeds, sunflower oil, olive oil, and olives. Stay away from fatty foods and fried foods where the bad fats are.
To build muscle fast you want to use heavy weights with high intensity and fewer repetitions. Body weight exercises are perfect ways to build our muscles and make them fit, which are a compliment to our weight training program.
We are using our ancillary muscle groups for doing such movements. Push-ups, Pull-ups, Squats, Crunches, and Leg Lifting are some of the body weight exercises, which can enhance our muscle strength. You do not need to work out for 2 hours. Thirty to forty-five minutes is enough. Working out three times a week is enough. Your body needs those rest periods that is when the muscles are growing. Get plenty of sleep. Again, your body needs its rest to make those muscles grow.
Along with the other healthy things in your diet you need to make sure you get enough protein. Have a source of protein with each of your six meals… Finally, drink plenty of fluids especially water. Water washes the toxins out of your body. For good health you need to stay well hydrated.