How to build muscle fast? 10 Best tips from personal trainers
Women’s bodies are not really all that different from men’s, but girls do find it more difficult to build muscle mass, and women may have to pay more attention to their diet and the type of workout routines that they follow than men would. If you want to build up your muscles, you are going to have to work hard, because your muscles grow when you ask more of them, than they are used to. To grow, your muscles you will also need feeding, and that is where the diet comes into the equation. So, if you are looking to put on some weight in all the right places, check out these ten tips on how to build muscles fast.
1. Only work out every other day
When you are training to build up your mule mass, do bear in mind that you can do too much work. You will need to push yourself to your limits, and even a bit further, but you will also need to give your muscles time to repair and grow. Aim to work on your muscles three to five times a week and leave the other days for your muscles to heal and to grow.
2. Concentrate on the three most important exercises
Train with weights in the gym and concentrate on the three most important muscle building exercises, which are deadlifts, squatting and the bench presses. The weights that you choose to use will depend on your current physical fitness, but as a guide, you should be using weights that you can do five to six reps within each set.
3. Push yourself, but not too far
You don’t want to push yourself too hard, or you will get very sore muscles and it might put you off continuing with your exercise plan. You do, however, need to push yourself to the point that the muscles are burning and another rep would be hard to do. When the muscles burn, that means that lactic acid is being produced and muscle growth is being stimulated.
4. Eat plenty of protein
To get the most out of your training, you should be consuming protein before and after your workout. You should be aiming to consume 10 to 20 grams of protein within one hour before your workout and then again straight after your workout.
5. Keep your workouts balanced
Your focus should be on your weight training, so you might need to cut back a bit on cardio exercises. It’s good to do both, but if you overdo the cardio, you will get tired and, if you do extreme cardio, like running a marathon, you will start to burn off some of the muscle mass along with the fat.
6. Don’t skip the carbohydrates
You will need to continue to eat a healthy supply of carbohydrates too, because you will need the energy for your workouts. As you exercise, your levels of glucose are used up, and if you don’t consume enough carbohydrates to replenish that, your body will start to use up protein instead. What you need for muscle gain is a combination of both protein and carbohydrates.
7. Don’t diet at the same time
If you want to lose weight and gain muscle at the same time, then the answer is to combine cardio and weight training, not drastically cutting down on your calories. No muscle building plan will work, if you are not taking in enough nutrition to feed the muscle growth. Eat a healthy, balanced diet, with plenty of protein and carbohydrates.
8. Don’t worry about getting too big
Don’t worry about pushing too hard and trying to sculpt your muscles; that will come naturally to a woman. Women don’t have the testosterone in their bodies that men do, so they won’t bulk out like a male professional body builder would. You will have to train hard and frequently, but you won’t end up looking like the incredible Hulk.
9. Stay safe
Whilst we have said that deadlifts, squats and the bench presses are the best exercises for gaining muscle, if you don’t feel comfortable doing a particular exercise, then don’t do it. Not everyone is built for bench presses, so ask a trainer at the gym and they will be able to recommend alternative equipment and exercises.
10. Have fun and be patient
We said that these methods will help you build muscle faster, but it won’t be overnight. Fitness and strength training take time and perseverance; there are no real short cuts. If you keep training and stick to a healthy diet, though, you will lose weight and build muscle mass.
Stay happy and healthy!