Do you want to have those sexy 6-packs so you can impress the ladies? Are you looking to have a build like all those movie stars? Arnold Schwartznegger perhaps? Well, it is totally possible as long as you know the right way to go about it. Rome was not built in a day so you have to have lots of patience and perseverance and determination. I can feel you groaning in exasperation. Not to worry however, there are ways you can build those sexy abs in the shortest possible time. This article is going to give you the right tips on how to build muscles fast.
Now that you are about to start working out to build those abs, it is important that you adjust your diet to meet with your body needs. Your diet should contain food that is sufficient for your muscle to grow. You need enough strength to build those muscles and if your diet is not supplying the required calories, it will be difficult for you to carry on with the rigorous exercises. Your diet should be stocked with enough protein, refined carbohydrates, less fats, vegetables, fruits and water.
Plan Your Food Intake
To increase and build muscles, it is better to eat very well on the days you carry out your exercises particularly an hour before and after the exercise. This is because your body is going to need all the energy it can get before the exercise and after the exercise, it is going to need to replenish the calories that was expended. This is however not an excuse for you pile up the unhealthy carbs and fats. You are also advised to balance it out by not taking too much food on the days that you are not exercising.
Eat Lots of Protein
The highest amount of protein your body needs for building muscles is 1 gram for each pound of body weight each day. You are advised to take in some protein before and after you lift weights. If you eat between 10 – 20 grams of protein 30 minutes to an hour before you begin training, it will help develop an effect on muscle building after the training. One or two glasses of milk or a protein supplement drink like whey protein or soy protein contains about 10 to 20g of protein. Also take the same amount of protein 30 minutes to 1 hour after training. You can take it with some carbohydrates. This would help build muscles fast. If you are consuming enough protein, then you do not need to supplement it with protein supplements. Also, if taking protein supplements, it is not important to also add amino acid supplements because they still serve the same purpose and excess protein gets excreted as urine or sweat.
A daily intake of 5 grams of creatine supplements can increase your stamina making it possible for you to train harder and for longer periods thus helping to build muscles fast. Recently, it has been discovered that creatine supplement in addition with carbohydrates and protein have a direct effect on muscle building. Creatine supplements however does not have the same effects for everybody. It should also be advised that you should not combine too many supplements. It is best to supply the body with nutrients gotten from natural sources.
Adequate Intake of Carbohydrates
Since you are exercising vigorously with exercises like cardio, body building programs or circuits, it is important that you supply your body with enough carbohydrate to provide your body with the much needed glucose needed to fuel your body. If this is not done, it could lead to muscle breakdown and muscle wasting. A diet containing low carbs will not be sufficient for these exercises either. Your body needs between 2 to 3.5 grams of carbohydrates for each pound of body weight each day. This is dependent of the type and amount of body building training.
Use High Volume and Medium Intensity
For definition purposes, volume is the number of sets and repetitions that you perform while intensity is the amount of weight you choose to carry. To build muscles faster, it is advised that you carry out 10 to 15 lifts with only 1 minute or less break in between the sets. This should be done for each weight training exercise set. The burning sensation you feel in the muscles when you exercise intensely is caused by the lactic acid that is been released. This helps to build muscles faster because it causes an increase in the production and release of growth hormones.
The squat, deadlift and bench press are the best exercises for weight training. They should always be performed because they help to build bulk, strength and condition which contribute to building muscles faster.
Also try and exercise as often as possible and be consistent. At least performing 3 sessions each week is sufficient enough to build muscles faster. It is ok as a beginner to begin with 2 sessions and then increase the number of sessions as you become more experienced.