Build Muscle Fast

The key to building muscle is the same key to losing weight - diet and exercise.

Building muscle requires frequent feedings with lean proteins. Eat every two to three hours. Protein shakes provide a great deal of calories in the form of protein, not sugar. So this tasty drink quenches hunger, feeds the muscles without giving you that pooch.

A protein shake can be a great meal replacement. However, when you do eat real food, keep these simple things in mind - chicken, steak, eggs, and tuna. These blocks of protein feed your muscle nutrition and give your body the energy to produce more muscle.

Please do not forget carbohydrates as without them you will get headaches and go into ketoacidosis. More importantly, you brain solely functions on carbohydrates. So eat complex carbohydrates like yams, sweet potatoes, and vegetables. These yummy vegetables will help your clean your gastrointestinal tract and keep you from feeling famished as fibrous foods fill you up.

Complex carbohydrates also have other benefits. Eating carbohydrates will allow for the storage of glycogen in muscles. So when you cannot eat and provide your muscles with nourishment it has an energy reserve to reach.

In addition to a great diet, weight training needs to be addressed. You will not put on any muscle without seriously engaging and distressing muscles. Keep them on their toes with continuous resistance training.

Use the pyramid method to build muscle fast. Only focus on certain sections of your body at one time. For example, one day focus on your arms and back. The next day exercise your chest and legs. Switch up your exercise regime often. Do not allow your body to get acclimated to any particular exercise as you do not grow this way.

The pyramid method is fairly simple. It allows you to put on muscle quickly, but it also gives you a hard work out every time. Let's take arms and employ the pyramid method. You will work from highest repetition to the lowest repetition. You will do four sets of one particular exercise. The first set will be with a moderate size weight that you can handle. In this first set, you need to do 15 repetitions with a weight that you can handle.

The second set you will do 13 repetitions and increase the moderate weight by 5 to 10 pounds. The third set, you will do 10 repetitions, while again increasing the weight by 5 to 10 pounds. The last set, you will attempt to do 8 repetitions with an increase in weight by 5-10 pounds. You should not be able to do all 8 reps, as your muscles will be burning and cramping by the fourth or fifth repetition. If you are able to finish all 8 repetitions, then the weights you have chosen are too easy. You will note this the next time you perform this exercise and adjust accordingly.

Since you will be eating a tremendous amount of calories, try doing high intensity interval training at least three times a week for thirty minutes to prevent yourself from getting a belly. Also make sure to drink at least 2 - 3 liters of water per day as this will help breakdown all the protein that you will be eating.

For more suggestions on exercises see videos on YouTube from athleticbodysolution. These are great videos for gaining muscle strength and endurance for athletes.

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