how to build muscle fast for maximum results
we're living in one of the most health-conscious times ever, and the number of people wanting to build muscle and get fit is increasing. This can be attributed to eating and exercise trends such as intermittent fasting and high-intensity exercise, as well as an increase in the popularity of social media fitness “gurus”. So how can you increase your muscle mass as quickly as possible?
Diet – Although people spend a lot of time trying to figure out the best diet to sustain muscle, the best diet for building muscle is to eat a lot of protein and a small amount of carbohydrates and fats.
What Type of Workout Should You be Doing?
Each workout will have different benefits. For example, high-intensity exercise is fantastic for boosting both muscle and cardiovascular performance, while keeping the chance of injury to a minimum. To maximise your muscle-building efforts you should be doing workouts that focus on compound exercises (Using more than one muscle at a time) this will make workouts quicker and give you the ability to use heavier weights because more muscles are being used meaning your force output is higher. the workouts you do should all factor in progressive overload (Add link) over some time 4, 6 or 8 weeks usually.
How Often Should You Train?
The more you train the more likely you will see results and improvement training can require 30 minutes and some sessions can require 2 hours of your time, there are several different factors at play but the main factors are lifestyle and availability to train and end goal. if you want my take I felt he 4 times a week with sessions ranging from 1-1.5hrs is the ideal amount of frequency needed to achieve substantial muscle growth. to maintain the muscle you already have you should train at least 3 times per week.
What Diet should you be eating?
Diet is a complex web filled with misinformation and different opinions, for me, i keep dieting as simple as possible because you're here to get information and get out,
figuring out your maintenance calories is the best place to start so that you know how many calories your body needs to maintain its current weight then start increasing the number of overall calories by 150-300 this will put you in a calorie surplus which will help you build muscle fast.
eating 3-5 meals per day is your baseline, with each meal having protein (1g of protein per lbs of BW is a good starting point for newbies) making sure that you are consuming 2-4 Ltrs of water and including a variety of colourful vegetables gives you a deeper variety of vitamins and minerals needed for your body to function and work efficiently.
What Supplements Do You Need?
Supplements are an integral part of every fitness journey. They can help top up any gaps in nutrition created by your diet, ensure your body is getting the key nutrients it needs to function at its best, and are fantastic for supporting your goals. Good supplements are not essential but can make a huge difference on top of an active lifestyle. Supplements can come in many shapes and sizes but are often powders that are mixed into milk, water, or juice. We'll go into a few important types. Protein Good sources of protein include milk, eggs, and beef. Protein forms the "building blocks" for muscle and is necessary to build and maintain muscle. Protein shakes and supplement bars are both good and convenient sources of protein. Creatine is a proven supplement it helps with recovering during workouts/exercises that last short periods (6-10 seconds) think sprints and Olympic lifts by providing your body with more stores of creatine, your body doesn't deplete as quickly allowing you to train more intensely session on session.