Muscle building supplements have flooded the markets in recent years, but many are not FDA approved.
Some have been linked to dangerous side effects such as stroke, liver damage and heart attacks.
Fortunately there is a way to build muscle quickly without wasting money on expensive, and dangerous, products.
The first step in sculpting a muscular body is to eat an adequate diet.
Individuals should consume 2,200 to 2,900 calories a day depending on body weight and height.
Fat intake should be 20-35% of calories, carbohydrate intake should be 45-65% of calories and protein allowances should be increased to 2.
4 grams per 2 lbs of body weight.
High quality protein from animal sources (milk, eggs, meat, fish and poultry) are easily digested and absorbed by the body, but plant proteins (peanut butter, legumes) should be included to maintain optimal health.
Water is essential in building muscle mass and 5 serving of fruits and vegetables should be included daily.
Avoid alcohol, sodas, and processed foods.
Next create a workout plan.
Exercise five days a week, but limit sessions to a maximum of 45 minutes.
Avoid injuries by warming up and stretching before any strenuous activity.
In addition focus on the upper half of your body one day, then alternate to working the lower half the next day.
This allows the muscles time to heal and bulk up before the next session.
A good workout routine should look similar to this:
In addition choose weights that are heavy enough to fatigue the muscle but not so heavy that you cannot maintain proper form while exercising.
Gradually increase the weight each week and you will notice your muscle mass increase dramatically.
For each exercise strive to perform 4-7 sets of 9 reps.
If this is not attainable at first, do not overload yourself, work yourself up gradually.
During your workout always move in a fluid motion, counting two up and two down, and avoid jerking during reps.
This ensures that you are relying on the muscle, not momentum, to lift the weight.
Always rest 2 minutes in between sets.
Finally get some rest! During strenuous workouts the muscle fibers are torn apart.
While you rest, protein goes to work in your body by filling in all these minor rips in the muscle, causing the muscle to bulk up quickly.
Without rest, you risk overexerting your muscles, and protein will not be used effectively to increase muscle mass.
To achieve impressive muscles fast, don't rely on expensive, possibly harmful supplements.
Instead embrace healthier body by eating the proper nutrients, get the most out of a structured work out plan, and get plenty of rest and relaxation.
In as little as two weeks you will start to see a noticeable difference, and soon you will have the body you never thought was possible!
Some have been linked to dangerous side effects such as stroke, liver damage and heart attacks.
Fortunately there is a way to build muscle quickly without wasting money on expensive, and dangerous, products.
The first step in sculpting a muscular body is to eat an adequate diet.
Individuals should consume 2,200 to 2,900 calories a day depending on body weight and height.
Fat intake should be 20-35% of calories, carbohydrate intake should be 45-65% of calories and protein allowances should be increased to 2.
4 grams per 2 lbs of body weight.
High quality protein from animal sources (milk, eggs, meat, fish and poultry) are easily digested and absorbed by the body, but plant proteins (peanut butter, legumes) should be included to maintain optimal health.
Water is essential in building muscle mass and 5 serving of fruits and vegetables should be included daily.
Avoid alcohol, sodas, and processed foods.
Next create a workout plan.
Exercise five days a week, but limit sessions to a maximum of 45 minutes.
Avoid injuries by warming up and stretching before any strenuous activity.
In addition focus on the upper half of your body one day, then alternate to working the lower half the next day.
This allows the muscles time to heal and bulk up before the next session.
A good workout routine should look similar to this:
- Day 1 - Upper body
- Day 2 - Lower body
- Day 3 - Rest
- Day 4 - Upper body
- Day 5 - Lower body
- Day 6 - Upper body
- Day 7 - Rest
In addition choose weights that are heavy enough to fatigue the muscle but not so heavy that you cannot maintain proper form while exercising.
Gradually increase the weight each week and you will notice your muscle mass increase dramatically.
For each exercise strive to perform 4-7 sets of 9 reps.
If this is not attainable at first, do not overload yourself, work yourself up gradually.
During your workout always move in a fluid motion, counting two up and two down, and avoid jerking during reps.
This ensures that you are relying on the muscle, not momentum, to lift the weight.
Always rest 2 minutes in between sets.
Finally get some rest! During strenuous workouts the muscle fibers are torn apart.
While you rest, protein goes to work in your body by filling in all these minor rips in the muscle, causing the muscle to bulk up quickly.
Without rest, you risk overexerting your muscles, and protein will not be used effectively to increase muscle mass.
To achieve impressive muscles fast, don't rely on expensive, possibly harmful supplements.
Instead embrace healthier body by eating the proper nutrients, get the most out of a structured work out plan, and get plenty of rest and relaxation.
In as little as two weeks you will start to see a noticeable difference, and soon you will have the body you never thought was possible!
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