If you're tired of your flabby arms and bouncing tummy, you better wise up and start improving your look and health. Muscles are not for eye candy only. Having them is a sign that your body is in tiptop shape. That is, if you worked hard for those muscles naturally and safely. Here are some basic tips to gain muscle quickly and safely.
1. Find the Best Diet Plan for You
Generally, the right diet for fast muscle buildup involves the correct balance of protein, carbohydrate, vitamins, minerals, fat, and other important food groups. You can consult a health expert to truly determine what kind of diet plan your body requires to gain muscle quickly.
Fat, disgusting as it may seem, is actually essential for muscle buildup. That doesn't mean you can eat any kind of fat. What you want to eat are food high in monounsaturated and polyunsaturated fats. Lay off or at least consume just the right amount of food with saturated fat and trans fat.
You will also need a lot of protein in your diet. Get your RDA from fish, poultry, and lean meat. Excellent sources of complex carbohydrates are fruits, whole grain, and low fat dairy products. Along with protein, the body also needs plenty of calories to grow.
It is better to eat five small meals a day instead of gobbling three heavy ones. It is recommended to have 60% complex carbohydrates, 25% protein and 15% fat in each light meal. Avoid frying and instead bake, grill or broil your food. For vegetables, however, it is better to blanch or eat them raw to conserve the nutrients. Most of the nutrients are lost during the cooking process. Of course, not all vegetables can be eaten raw so it's up to you how you want to prepare them.
It is also important to keep your body hydrated by drinking lots of water. Dehydration will only prevent your muscles from growing.
Use a diet diary to keep track of everything you consume and their quantity. A calorie counter handbook will also be handy when it comes to checking your calorie intake every day.
1. Resistance Training and Exercise
Now that your diet is set, you need to do some resistance training to begin the actual muscle build up. Have a fitness expert create a good workout for you that will yield results fast. He or she will designate days during which you'll be concentrating on working out certain parts of your body.
2. Get Enough Sleep
With all the work you're doing, it is vital that you get enough rest. This will help your body recover for another day's work out. Also, getting adequate sleep allows muscle repair.
3. Avoid Dangerous Supplements
The only way for you to gain muscle quickly but in a safe way is to never touch steroids and other substances that promises fast muscle growth but will do more harm in the long run. Besides, having muscles that you worked extremely hard for is something you can actually be proud of.