The healthiest and safest method to build muscle is by using natural methods, rather than relying on expensive steroids. And the main secret to building muscle is through weight training. The more the intensity of your training, the more muscle you are likely to build. In order to get success in muscle building, you have to eat a well balanced diet as well so that you stay healthy, strong, and energized.
But before you begin eating a muscle building diet and performing various workouts; you need to know how muscle is built. This will help you formulate a plan on various ways to build muscle. Below are some useful tips on how to build muscle fast for both men and women:
Eat more food to gain weight
It goes without saying that in order to build muscle, you need to eat well-balanced diet and gain weight. To achieve weight gain, you need to increase your daily intake of calories. In addition, eating more calories helps to boost your metabolism, which results in fat burning and muscle building. Make sure you eat all your meals well and snack in between them.
Eat a diet of whole foods
Eating more calories is not an excuse to eat more processed and packaged foods. Just make that you eat healthy foods. Consume proteins such as eggs, poultry, milk, meat, and whey. You should also eat complex carbohydrates such as whole grains and brown rice and fats such as nuts, fish oil and olive oil. On top of that, make sure you eat plenty of fruits and vegetables as well.
Eat more proteins
Proteins are the key components for muscle building in your body. Make sure that you eat a sufficient amount of proteins in your diet. Red meat, fish, eggs, poultry, and dairy products are good sources of proteins for your body. And when you intensify your workouts, make sure your diet can supply all the nutrients required for the body.
Perform weight exercises
One of the main secrets to building lean muscles is to perform weight exercises. You can start with medium weights and then move on to heavier weights. Men and women can build muscle quickly by using free weights, rather than machines.
Use strength training
Strength training is essential for muscle building and one of the best ways to do that is through weightlifting. You can begin by using an empty barbell and then wait until you get used to it. After that, increase the efficacy of your strength training by adding more weights to each of your workouts. Gradually add more weights so that you quickly build muscle.
Use compound exercises
Compound exercises are basically physical activities which make use of more muscles at the same time. Performing exercises such as pull ups, squats, bench presses, curls and so on can help you grow muscles in the body. Gradually, you can begin to use typical exercises for muscle building such as push ups, abdominal crunches, and crouches in order to quickly build muscle.
Lastly, you need to take some time off so that your body full recovers. Take a day off after every two or three days of intense and continuous workouts. When you do that, you muscles get enough time to repair and heal, which is important if you want to quickly build muscle.