Everyone wants to build muscles. Whether it is for better health, or good looks or for a competition everyone tries to make their body look the best. While some dream about getting the best toned body others actually work hard to make it happen. Even though one might say that working hard is the only thing that can help you build muscles, it is not 100% true. Only hard work doesn’t help you grow muscles.
Hard Work must be combined with smart work and patience and you’ll have results in no time. Here are 5 tips to build muscles fast :
1. Drop your body fats
One thing is for sure that whether you’re looking to stay healthy or to build a toned body burning down fats is a must. Apart from exercise there are various other factors that affect weight and fat loss.
Here are some tips by which you can start shedding that fat off your body.
Walking or jogging is proven effective way of reducing body fat.
- Add proteins to your diet
Protein rich diet helps the body to reduce appetite and burn fat.
- Add fibers to your diet
Fiber rich diet helps you to feel fuller as soluble fiber can absorb water and moves through the digestive tract slowly.
- Drink Plenty of water
Water helps you improve your performance and remove toxins from your system. Water also suppresses hunger signals resulting in a lesser appetite.
- Drink tea or coffee
Caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism
Start strength training exercises. Research shows that strength training have multiple benefits when it comes to burning fat
- Get enough sleep
Getting enough sleep helps us to burn fat. Several studies show that weight loss is directly associated with sleep
2. Exercise smartly.
One reason a lot of people build muscles slowly is by doing exercises that are not providing any value. If your focus is to build muscles then focus more on value exercises such as weight lifting. Doing cardio everyday won’t help you in gaining muscles. You should not ignore cardio completely but rather schedule your exercises in such a way that you give more time to muscle building exercises
Apart from that you should focus on building strength and be lifting heavier weight. How heaving is too heavy? That’s a question for you to find out. If you’re unable to complete 5 sets of 8-12 reps it’s probably too much. Try to lift as much as you can.
3. Eat Sufficient Protein
Protein is important for building muscles. Protein provides the body with essential amino acids required to repair muscles after your workout. Even if you train very hard you don’t necessarily need more protein. Just intake sufficient amount of protein required by your body.
Eating some protein before and after exercising is also beneficial. About 10-20 grams of protein 30-60 minutes before exercising may help to speed up muscle building process.
4. Get Plenty of sleep
One important aspect of muscle building is the repair phase. When you workout you actually break your muscles which need time to repair. All the process of repair and rest happens when you sleep.
When you give your body enough rest you’re actually giving your muscles time to repair. Failure to do so will not only result in less muscle buildup but it can also lead to illness and injury.
Patience is the key. We might’ve heard this sentence a thousand times but it’s true everytime. Rome was not built in a day. When we say you can build your muscles fast we mean ‘ realistic fast ‘ . There is no way of building instant muscles. All the greatest bodybuilders give in thousand of hours to reach where they are.
Don’t be discouraged if the progress isn’t as rapid as you want. If you give up you will lose everything that you’ve built.
So try implementing all these to your life and you’ll surely be building muscles realistically fast. Apart from all these staying positive and deterministic is a big plus.
“If you think it won’t happen, IT WON’T HAPPEN”