Guide to Build Muscle Fast
Ten Steps to building Muscle
Learning how to build muscle fast can be complicated if not approached properly. Here I will go step-by-step describing what you will need before you even hit the gym on your way to building muscle.
Here I will describe to you what you need to know for planning your diets, knowing what supplements to take, things that will help you keep in the anabolic state (muscle building state), and what workouts to do.
Take out a pen and paper and take some notes on how to build muscle fast:
Have your goals set - First thing and probably the most important thing to build muscle fast is to have your goals set. Without setting goals you are just aimlessly going things not knowing when you should reach the next level. Read more about setting goals here
Have your ratio for your macronutrients daily intake - Macronutrients are your Proteins, Carbohydrates, and Fats that provide you energy which is measured in Calories. It is crucial to know this and could be the difference between you building muscle and not building muscle.
Calculate your daily caloric intake - It is important to calculate for both workout days and non workout days. You must have enough calories to provide energy for your intense workouts to keep your body in a anabolic state (muscle building state) or put your body in a caloric deficiency to get cut. Click here to calculate
Calculate your daily Protein intake - 1 gram of protein is equal to 4 calories. The standard for this is you should be taking anywhere from 1.5-2 grams of protein to be building muscle or maintaining muscle. So if you are 170lbs then you should be taking anywhere between 255-340 grams of protein daily. Protein is very vital to build muscle fast.
Calculate your daily Carbohydrate intake- 1 gram of carbohydrate is equal to 4 calories. Carbohydrated will provide you with most of your energy to do your daily functions and workouts. You will need to know your Caloric daily intake.
Calculate your daily Fat intake- Not all fat is bad; you need fat in your diet, your body will actually store fat if it is not getting enough. Calculating Fat we will need to know your caloric daily intake:
Decide what other supplements you will be taking.
Supplements To Help Build Muscle Fast
I will list and explain what each supplement does briefly but to read up on more detail check out the supplement section.
Protein- It is so important to get enough protein in your daily diet. Protein is the building blocks to build muscles fast and not enough will result in poor results. Protein shakes are great because they take minutes to make and servings are usually 32-40g of protein, which is like eating a steak or turkey. Read more about Protein here.
Multivitamin - This is very important, perhaps equally as important as protein. Multivitamins are not just for building muscle but are important for overall improving of one's heath. Vitamins are needed to stimulate thousands of chemical reactions within our bodies and also help with our general metabolism. Multivitamins are a must so take 1-2 multivitamins daily.
Fish oils- Are a natural source of omega 3 Essential Fatty Acids (EFAs). EFAs are unsaturated fats that are important for various functions in our bodies. Our bodies need fat and there have been studies that show the direct correlation between fat intake and testosterone levels. A decrease in fat intake can lead to lower testosterone levels leading to slower muscle growth. So it is vital to keep sufficient fat intake at an optimal level but to try and avoid saturated fats ("bad fats"). Read more here.
Flax seed oil- Is another way to get your daily "good fats" in. It is another Essential Fatty Acid (EFA) but differs from other sources in the unique way that it contains both essential fatty acids, Alpha-linolenic acid (Omega 3 fatty acid) and Cis-linoleic acid (Omega 6 fatty acid) in excellent amounts. Read more here.
Vitamin C- Is very important for all athletes to stay healthy while training. Vitamin C helps keep the immune system healthy. This is vital to athletes when training their bodies to the limit as they are more prone to sickness due to intense training. It also helps to keep testosterone levels up which is what we all want to build muscle fast. Read more here.
Glutamine- Is an amino acid found in our muscles and when intense workouts are done, studies have shown that Glutamine levels are depleted by as much as 34-50%. This deficiency can lead to a weaken immune system and wasting of muscle tissue. So you want to try and replenish this depletion after workout to help build muscle fast Read more here
Creatine- Is probably my favourite supplements to build muscle fast. Creatine is an amino acid that is naturally produced by our bodies to provide energy to our muscles. Numerous studies have shown Creatine to increase energy, strength, muscle and reduce recovery time. I have seen some real impressive muscle building results in myself and in others who have taken Creatine. This is a great supplement to take to help build muscle fast.Read more here.
CLA - The new kid on the block is one I also like and many are saying it may be the next Creatine. Conjugated Linoleic Acid (CLA) has been show to increase lean mass (muscle) while at the time decreasing body fat in controlled studies. All this while also improving the immune system. There is much debate over CLA's results with bodybuilding at the moment, but I for one have tried it and love it. There are mixed reviews with many people having great muscle building results (like me) and many having very little results. I know of one actor Ryan Reynolds, used it in his supplement regiment to help build lean muscle for his part in Blade III.
Nitric Oxide - What is Nitric Oxide? Well nitric oxide is a free form gas that is produced in our bodies by enzymes breaking down the amino acid Arginine. Our bodies use these gases to communicate with other cells in our bodies. Nitric Oxide is a hemodilator which helps increase blood flow which is of interest to bodybuilding. Increase in blood flow helps to deliver muscle building nutrients to your muscles. This results in faster recovery time, increased muscle gains, greater strength, and increased endurance.
I cannot stress how important protein is to building muscle. If you cannot eat enough protein from meals get protein shakes!!! Protein is number one above all other supplements when building muscle and maintaining it.
A lot of the supplements I have mentioned are great but if someone tells you to buy any other supplement over protein they do not know what they are talking about. This has happened to a friend of mine in one of the "big" nutrition stores where an associate recommended creatine over protein. No protein will equal no muscle!!!
The supplements I feel are a must are Protein, Multivitamins, and EFA's. There are many other supplements out there that I have tried and have not tried but the ones I have listed here I have gotten amazing muscle building results from and feel are worthy of listing to help build muscle fast.
Plan out your meals - Now that you know all your numbers and what supplements you will be taking it is time to plan your meals and plan when you will be taking your supplements. If you are only eating 3 meals a day, this must change. You must eat 6 small meals a day. This keeps the metabolism going which in turn will also sky rocket your fat burning. Ideally you should be eating every 2.5-3 hours (pack extra lunch and eat at your desk!!). click for more details
Increase Daily Water intake- Drink lots and lots of water. The recommended amount of water for the average person is 8 glasses a day but for building muscle and losing weight water intake must increase. How much water is needed will depend on weight, what supplements you are taking and if it is a rest day or workout day. The recommended amount is about 0.7 ounces per lb.
High protein diets require a lot of water. The extra water is needed to reduce stress on kidneys and liver. Bodybuilders who take Creatine will require even more water intake. Another reason is hydrated muscle cells are more anabolic (muscle building). Adequate water also aids in fat loss, digestion, and nutrient uptake. Drinking plenty of water will also cause you to retain less water, making you look more "ripped".
Picking the proper workout routine - It is important that you do not try to go too advanced. It does not mean just because bodybuilders do a workout you should too. Bodybuilders have worked their way up to their advanced workout. Start off with the basics and work your way up. You will see the muscle in no time.
LEARN HOW TO BUILD MUSCLE FAST: "The focus on how to build muscle fast is to have naturally designed muscle building workouts help you achieve your full Muscle Building Potential".
Keep focus and you will reach all your Goals!!!
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