If you are tired of being the skinny one then it’s high time to transform your body into a killer one. Muscle building process is tough and takes time to show results, however, many people tend to rush it and end up having negative results.
While it’s true that the more you workout, the better muscles you will get, remember that muscle building has a lot to do with other factors as well and not just lifting weight.
Plus, many even turn to shortcuts that come with side effects. All this happens due to a lack of knowledge and patience. Nonetheless, this article focuses on tips that will help you build muscles quickly and in the right way.
Here are 5 tips to build muscles quickly and in the right way:
1. Boost Protein Intake
Protein helps in building new muscles and repairing old muscles. You need to consume protein based on your body weight. The recommended amount is 0.8 grams for per kg of weight. So, if you weigh about 50 kilograms, you should consume about 40 grams of protein everyday.
For this, you can include protein rich foods in your diet such as fish, milk, cheese, yogurt, white meat poultry, beans, eggs, soy etc. Another option is to turn to protein supplements that are easily available on the market from sellers like USP Labs supplements.
Other than that, make sure to take protein half an hour before a workout session because it serves as a source of energy for the body and can help you go the extra mile.
2. Go For Exercises That Involve Intensity
Jumping ropes or jogging won’t get you muscles but lifting weights will. Muscle building involves performing exercises that are intense such as bench press, heavy weight lifting, cardio related exercises and squats.
When starting with weight lifting, start slow. Don’t jump the gun and test your limits. Start slow and then gradually increase the amount of weight you lift.
Same goes for cardio. Keep it slow in the beginning and increase the bar gradually. Cardio exercises are also a test of your stamina as they involve highly intensive exercises so make sure to push your body to the limit but not without knowing where the limit lies.
3. Don’t Be Carb Deficient
If you think that high protein intake is the only thing you need to build muscles then think again. You will be wasting a large part of your proteins if you are not taking the right amount of carbs on A daily basis.
The reason for this is when you’re deficient on carb in take then your proteins will be consumed as energy when you’re working out rather than helping you build muscles.
The glycogen in carbs allow proteins in your body to do their work more efficiently. Without carbs, the proteins will not really do much for your muscles.
As for the recommended amount of carbs are concerned, it depends upon various factors including fitness goals, metabolism, body size and genetics as well. Consulting with a nutritionist is your best bet here.
4. Take Supplements
Supplements can boost your efforts and help in building muscles quickly. However, one needs to be very cautious when it comes to taking supplements because not every kind of supplement can go with your body. Again, taking expert advice of a nutritionist will be a good choice.
5. Drink Milk
Milk is a protein rich food which is basically 20% whey and 80% casein. These two work up the muscles and help build muscles. So, a glass of milk before retiring to bed and one in the morning can do wonders for your body.
These are the most basic guidelines to build muscles quickly and in the right manner.