How To Gain Muscle Fast
Insider Secrets To Gaining
Muscle Mass Quickly!
Do you want to gain muscle fast ?
What if I told you that you could very easily add 10 to 24 lbs in the next 30 days, would that get your attention? Well you can gain muscle mass.
Here are the secrets....
Eating Enough Quality Calories
How to gain muscle fast is really very simple, it’s a matter of increasing your caloric intake and exercise the proper way.
To gain one pound you must eat an additional 3500 calories per week or 500 more calories per day. Conversely to lose 1 lb you must reduce your calories by 500 per day.
By now you are probably saying to yourself is it really that simple Frank? Can I really gain muscle fast?
Well yes and no.
To achieve the goal of gaining 24 lbs in the next 30 days here’s a quick check list of what you need:
- A food journal: This can be a plain cheap notebook nothing fancy. Buy a composition type notebook that’s the best. They usually only cost like a dollar or two and are small enough to carry with you.
- A food guide: This is software or a book that gives you all the nutritional components of foods.
- Resistance training: A home gym, Bully Xtreme, resistance bands or a gym membership. To gain muscle fast you will need to have 3 to 4 resistance training sessions per week.
- Body fat calipers: You need to measure your body fat at least once per week and track it. The calipers don't have to be anything expense a cheap plastic $3.00 set will do. We are not looking for picture perfect accuracy we just want a way to measure our progress.
- Tape measure: Ah a vital but, inexpensive tool. You must take your body measurement once a week. No more, no less. Please don't skip over any of the above steps they are critical if you are going to gain muscle fast.
Have you ever asked somebody who's trying to gain muscle fast what they eat?
I did. And the response I received was shocking. "I just eat anything" That's what he said. I just eat, I don't care!
You MUST know how many calories a day you need to gain muscle fast.
Most people that say they can't gain weight or gain muscle fast usually blame their metabolism. They desperately want to gain weight but, they are stuck in the blame game.
Here’s the bottom line... so you can gain muscle fast -
If you want to gain good quality muscle and gain muscle fast, you have to eat high quality dense foods and ENOUGH of them.
In my years of experience, when I bulked up-- gained weight and fat, the biggest mistake I made was not tracking what I ate. I always tracked when I was cutting my weight down but not when I was trying to gain muscle size. I just ate everything I could and of course I gained size but so did my belly.
What you are about to discover here is going to change all that, so please sit down and relax and let it all sink in. You need to get this so you can gain muscle fast.
In order to gain weight, you need to eat more than your usual maintenance calorie intake but not so much as to just store the excess calories and get fat. And you need to eat consistently.
That should have been your "ah -ha" moment.
Gaining weight isn't your cue to eat everything under the sun. In order to gain weight, lean mass and not get fat, you need to eat just over what you body needs to maintain. In this manner, you'll provide your body with all the calories it needs to build muscle but you won't give it so much as it stores the excess as fat.
Remember that anything in excess, even protein, can be stored as fat.
The key is to gain healthy weight and minimize the fat gains.
Food Shopping 101
To gain weight you must have food around you and you must eat 5 to 6 times per day. Go to your kitchen right now after reading this section and take a look at what you've got in stock.
Make sure your kitchen is fully stocked with the foods you need to eat. Dense foods work wonders for putting on the weight.
Examples are whole-grain breads, vegetables such as avocados and potatoes, kidney beans, lean red meat, poultry and fish.
Bare cupboards = no weight gain!
Bodybuilding doesn't have to break the bank. Many times you can get bulk items for much cheaper than you think. Cans and packages of tuna, turkey, chicken legs, and pasta all are great bulking items that don't cost a ton of money.
Perishable items like fruits and sugary laden items and condiments are usually things that cost the most.
Shortcut Secrets To Meal Planning
Part of how to gain muscle fast is eating 5-6 times a day. Every 2-3 hours you should be consuming a meal consisting of a lean protein, fibrous/starchy carb and potentially a healthy fat.
If you really want to gain weight, you need to eat 5-6 times a day! And it needs to be consistent. That means no skipping meals.
Eating 3 times a day full of bacon and eggs might have worked for some of the past legends but it probably won't do you any good.
Keeping your metabolism high and your system flushed with nitrogen (protein) will ensure you keep all the muscle you are working to build and that you are consuming slight excess calories for weight gain.
If you eat a big dinner but skip snacks and have light breakfasts, that is part of the problem. Healthy weight gain only comes from people who are consistent in their eating and don't skip meals.
Failure to plan your meals ultimately means you won't be eating enough to gain weight.
It happens to the best of us... We're used to eating certain foods and we don't change or try other things, it’s what I call the “eating rut”. For a weight gain diet, this can be a killer as it drastically limits the number of calories you can eat. Plus, you'll limit the nutrients and vitamins you will be able to intake. Both are essential to maximum healthy weight gain.
Did anybody ever tell you that nutrients are essential for growth? Well to gain muscle fast they are critical
Essential Meal Timing
While, it might be socially acceptable to eat just 3 times a day, that’s not acceptable for those who are serious about putting on lean muscle mass without putting on lumps of fat.
You've heard all the benefits of performance nutrition and eating 5-6 times a day but re-read this...
Quality muscle gain without putting on fat requires a high metabolism AND an excess number of calories.
In order to do just that, you need to eat frequently.That means 5-6 times a day (or more).
Eat, Eat and Eat Again
Don't feel hungry? Eat.
Now in most cases, that is against the current movement but in reality, if you want to put on quality mass you have to eat regardless of your hunger levels. Eating based on your mood is not the path to healthy weight gain.
Countless people tell me they cannot eat like a 200 lb bodybuilder.
That's because they are not a 200 lb bodybuilder.
Once they eat more, gain muscle mass, they will be and it will seem like nothing to eat like a 200 lb bodybuilder.
Fortunately today there are a host of RTD (ready to drink) protein products in the market. Buy a couple and take them to work. Use the ones that contain casein and whey proteins (for more info regarding types of proteins look for my article on whey protein)
This doesn't mean stuffing yourself, gorging on food or getting sick. It means eating more and more gradually over time in order to prime your body for more frequent meal times. Slowly start adding more food to your portions until you've nailed your perfect weight gain calorie needs.
As you eat more and small but frequent meals, you won't feel stuffed and your body will become more efficient at digesting and breaking down foods.
What this means to you is... A higher metabolic rate and more calories!
These are the two essential keys to putting on weight without gaining a lot of body fat! So please re-read the above again, it’s that important.
Additional Tips To Gain Muscle Fast!
Drink water. With your additional meals and workouts, you'll want to ensure you are properly hydrated.
Engage in a resistance training program. Building muscle is a priority during your bulking phase. Since you will have plenty of energy from your carbohydrate sources, you'll feel fueled and primed. You'll get some of the most intense workouts of your life. So get to it, now is an opportune time to build muscle.
Limit your cardio workouts.
Cardio workouts are a tool. Use it sparingly depending on your metabolism. If you feel like you aren't putting on weight, reduce the amount of cardio you are doing. If you feel like you are putting on a bit too much fat, increase the cardio.
Take weekly weight and body fat measurements. By taking a weekly measurement, you can see if the weight you are putting on is fat or muscle.
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