By following these tips below you will maximize your chances of building muscle and losing body fat fast and easily.
1- Genetics are important
Actually, Genetics are so important to determine your ability to pack on muscle. of course, we couldn’t choose our parents, but starting from a low base you can build your body and improve it. Being male and young also helps build muscle.
2- Train with High volume, and medium intensity
First of all, let’s explain what these terms mean: Volume is the number of sets and repetitions you do and Intensity means how much weight you train with. For each set, do 10 to 15 lifts with a minute break between each set. The lactic acid will cause a burning sensation in your muscles when you exercise intensely. What constitutes muscle growth because of an increase in growth hormone production.
3- Push each exercise set to near “failure.”
Failure means that you feel fatigued and you couldn’t do more repetitions. For a set of 3 exercises, you have to start with a heavyweight for 15 repetitions in your first set and reduce each set by 2 until your last set is 11 lifts. You’ll get tired, but that’s the trick, you have to perform your maximum effort for each set to get great results.
4- Employ the “Big three” weight training exercise
These exercises should be included in your daily training schedule in one form or another, The bench press, the deadlift, and the squat. they build muscle and strengthen it, and it helps your body to get in shape.
5- Train 3 times a week
To create a muscle-building stimulus, you have to train at least 3 sessions per week, For beginners, you could start with only two sessions, Over time, you can increase the number of sessions per week.
6- Training for a marathon does not fit training for muscle building
You could mix two kinds of workout, such as Cardio and weights, but at the extremes, This will create a physiological and chemical contradiction which means you will not get great results unless you concentrate on one only.
7- Eat enough food for muscle growth
You will grapple and struggle to build muscle when you are cutting calories and training at the same time. You have to keep at least your protein intake the same and then reduce refined carbohydrates. By the way, If you wanna learn how to gain 20-30 pounds of muscle in under 90 days. Even if you’ve already failed several times, you can do it with this program
8- Cycle food intake during weight loss
If you want to increase muscle in the weight loss phase, you have to eat well, especially in the hour before and after training, And drastically reduce on the days you do not exercise.
9- Measure body fat
Don’t be afraid or depressed if you notice that your weight doesn’t change much when you exercise with weights. That’s not easy, because you may be losing fat and increasing muscle. The key here is to commit to whatever results.
10- Eat enough Protein
The maximum amount of protein your body needs for building muscle is about one gram per pound for body weight per day, even if you exercise hard and daily. A little more or less Protein will not make big changes.
11- Eat enough carbohydrates
When trying to build muscle and increase strength, carbs are the main source of fuel for our bodies. If you don’t consume enough carbs, your body will break down muscle for amino acids and energy.
Your muscles use the glucose from carbs to fuel and produce energy.
Glycogen is the stored form of carbohydrates in the body, mainly in the liver and muscles. For short and high-intensity workouts glycogen is the main source of energy.
The truth is, carbohydrates are very helpful and needed especially before your workouts to provide your body the fuel it needs to move and lift at the gym.
12- Eat some Protein before and after you train
Eating 10 to 20 grams of protein an hour before you train may help produce a muscle-building effect following training. This is about an equivalent supplement drink such as WHEY. Consume the same amount after the training combined with some carbohydrates.
13- Try a creatine supplement
Taking creatine monohydrate can help increase your performance and strength in the gym, leading to larger increases in muscle mass over time.
It’s one of the most researched supplements on the market and one of the least expensive and safe to use supplements as well.
Creatine exists naturally in our bodies and helps to fuel our muscles, that’s why some people take it as a supplement to boost their performance in the gym and promote muscle gain. Taking creatine supplements can increase muscle size by increasing muscle hydration or water content within your muscles cell which makes you able to perform better in the gym and promote muscle gain.
14- Get plenty of rest and sleep
Muscle building and recovery happen during rest or sleep. Be sure to get enough recovery. Failure to do so may lead to illness and injury and can delay your muscle-building efforts.
15- Set reasonable goals
Monitor your progress and be committed: Dream big and start small, The great and strongest bodies are a result of hundreds of hours of hard work and dedication, don’t rush yourself, and don’t expect fast and instant results.
Building muscle takes time, effort, and commitment. Start slowly, prepare your body with beginner’s training programs. and be committed to that to get the best results and build the best version of yourself