5 WAYS TO BUILD LEAN MUSCLE FAST
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1. Eat good healthy foods on a daily basis
Protein is needed by your body because it is the building block that helps you repair and grow. It is used to revive skin, nails, and hair. These essential needs of your body have to be supplemented first before protein can focus on muscle growth. This means that muscle gain needs consistent energy and determination from you. Protein-rich foods such as beef, pork, eggs, seafood, and poultry need to be consumed to gain lean muscle. Protein powder is a good supplement because it is oftentimes difficult to reach the protein requirement for muscle growth.
It is a must to eat complex carbohydrates and protein in each meal. You are not required to consume a lot but it is best to have at least 30 grams of solid protein and good carbs. Carbohydrates can be found in rice, potatoes, bread, etc. Stick oats, brown rice, fruit, and whole grains are good carbs. There are some fats that are good for maintaining a healthy diet. Good fat can be found in fish, grass fed butter and olive oil. Soy based butter, animal fats, and olive oil are comprised of bad fat. This means junk food is not even acceptable as good fat.
It is always a must to eat the right type of food and consume more calories than you burn on a daily basis. You need to eat enough calories so that you will grow muscle. If you want to have a lean body, avoid consuming food that will increase your body fat.
2. Stay Hydrated
Water is an important component in your body because of its nutrients. The quality of the tissues, resistance to injury, and performance depend upon the amount of water that you drink. Do not be dehydrated and make sure to drink water constantly especially when you are in the middle of your workout.
Water is essential to transport waste out of your body and nutrients into the cells. It also helps form the glycogen and protein structures.
Water’s importance can never be discounted because a human brain os comprised of 95% water, lungs are almost 90% water and blood is 82 percent water. Water is abundant and it is needed for growth, health, and development.
3. Perform Big Lifts
If you are lifting heavy weights for muscle growth, commit to training for only up to 4 days a week to give way for your muscles to recuperate. Compound exercises such as Dips, Military Presses, Deadlifts, and pull-ups can stimulate muscle growth. When you have enough rest, you can ensure maximum strength in between your sets.
4. Rest and Recover Between workouts
Sleep is needed especially after a long and hard weight-lifting routine. Lean muscles can develop while sleeping because the body releases human growth hormone (HGH) while you sleep. In fact, 75 percent of HGH is released when you are sleeping. It means that if you want to get big fast, you need to sleep for 8-10 hours on a daily basis.
5. Supplements with Amino Acids are shown to be helpful
Bodybuilding supplements such as Restore Night-Time recovery can help get the nutrients to your body fast. Glutamine is one of the main ingredients of this supplement that helps promote muscle growth. It can also help with protein synthesis and muscle recovery.
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