Welcome to 'Build Muscle Fast'

There are various ideas out there on how to build muscle. Informative articles from various people will be added on a daily basis. Feel free to add your comments.

Friday, 20 April 2012

Finding the Right Path to Building Muscle Fast - Discover it Right Here!

Being overweight leads a person to become more vulnerable to illnesses. To minimize health risks, you must start being involved in a fitness program. Many people have ventured into building muscle fast regimens, which proved to be effective for them to achieve their ideal healthy body weight.

On the other hand, building muscle fast has been dubbed to be an impossible task. This is due to the differing structures that muscle and fat are separately made of. Fat actually sits on top of the muscle, which gives the latter its flabby appearance. Then again, the seeming impossibility of building muscle fast is conquerable. It would be through devising a fitness plan to simultaneously build muscle or increase muscle mass while burning away fat. As your muscles become firmer, it sets the illusion that the flabby skin, or the fat, has been converted into lean meat.

Before getting on a building muscle fast program, you must first go through a medical check up. Consulting a doctor is best to be taken as your first step towards losing weight and becoming fit. He should be able to tell whether your vital statistics, such as heart rate and blood pressure, are up for strenuous activities.
The most common method to 'convert' fat into muscles is through resistance training. This is usually comprised of lifting weights and using strength training machines and equipment. Free weights, weight machines, chin up bars, exercise balls, and crunch machines are some of the most commonly-used instruments for building muscle fast. Remember to do exercises for all the major muscle groups throughout the training. Devising a schedule would be helpful. One way to go is to alternately doing crunches for your abdominal area and lifting weights for your biceps and triceps.

Doing cardio exercises can also massively aid building muscle fast faster. Workouts included in this program help burn calories, which is essential in burning fat while maintaining muscle mass. Combining working with cardio machines like the elliptical trainer, jogging and doing aerobics are some of the best cardio exercises.
Speaking of calories, you should also be cautious about your caloric intake. This is one of the hardest tasks involved in building muscle fast, as calories are needed to build muscle while they also produce fat. So that you can still have the required stamina while losing weight through training, you must eat the right kinds of foods with quality (beneficial) calories. Also, drinking water at about a liter per 1000 calorie-intake on a daily basis will do your body good.

These are very few sample programs for effectively working on your muscles. Consulting health and fitness professionals is the still the best way to find the measures that best and safely suit your physique and need.
CLICK HERE to find out the best methods on building muscle fast!
You can get more detailed reports, videos, and articles on building muscle fast by clicking here.
To your health,
Article Source: http://EzineArticles.com/?expert=Robert_W._Downing

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Saturday, 9 January 2010

How to Build Muscle 101 - Your Complete, No-Nonsense Guide

The worse thing you can do when you start trying to build muscle is to imitate what you see in muscle building and body building magazines. Don't try to do the stuff the pro bodybuilders do. You're just starting out and they are on lots of steroids (which means they can make gains on just about any program, even unhealthy ones).

If you're an average guy or gal you need to follow a basic, no-nonsense approach to get started building muscle fast. And you also need a guide to follow to make sure you don't overdo it in the beginning (which ultimately harms your progress).

With this in mind, keep reading to discover...
How to build muscle - ten tips to help you build muscle fast!

Here we go, the only "no-nonsense" guide you'll ever need:

1. Focus On Strength First - More strength will always equal more muscle. Plus, it's embarrassing to be really big and have no strength. Also, strength is the basis for every physical skill. If you're an athlete and you want more endurance, more speed, more agility, etc all these physical qualities will improve when you improve your strength.

* Body Weight Training - I recommend starting with bodyweight (BW) training first because you should master your own bodyweight before you try lifting more weights in the form of iron. Practice the basics: Pushups, Pullups, Dips, Squats, Pistols, Crunches, V-Situps, etc. Move on to harder versions of each move when those get easy. Also BW training is great for strengthening your tendons.

* Weight Training - Weight training is great for building strength. And you don't need a lot of expensive equipment. An Olympic weightlifting bar set is all you need to start. You want to always make sure to lift with proper technique though. Make sure you start with an empty bar and work your way up from there.

* Kettlebell Training - Is a great strength builder as well. You build strength at odd angles and you can do olympic lifting style moves like the snatch, clean and jerk, etc with much less training than with a barbell. You can get relatively good at these exercises fast. And if something goes wrong there is less weight to drop on yourself or the floor.

2. Always Use Free Weights - Avoid weight "machines" like the plague. The exercises which will make you strongest are performed with a barbell. Compound exercises like the squat, deadlift, bench press, and overhead press will do more for your strength levels and physique than anything else.

Here's some other reasons to only lift with free weights (barbells specifically):

* It's Safer - you're not performing unnatural, assisted movements like with machines. Barbells and free weights build strength in the movements you need them in. You increase the strength of all your stabilizer muscles simultaneously too.

* More Efficient - Because you're using more muscles (more stabilizers) to lift, press and pull barbells and other free weights - you build more muscle with less effort.

* More Functional-When you lift heavy objects off the floor... over your head and explosively you're doing the same types of activities that you do in real life. Which means the strength you build in the gym will transfer over to every area of your life.

* All-in-One - You can do every exercise you can imagine to get stronger, build muscle, burn fat and get in great shape with just a barbell and weights. You don't need a ton of weight training equipment to take up a lot of space (ideal for a home gym).

* Kettlebells are like a whole gym - in just a couple little iron balls. You need even less space for kettlebells which makes them ideal for the home gym or traveling.

3. Always Do Compound Exercises - you want to build strength and muscle throughout your whole body, so train it as one unit. The only exception to this is when you discover you have a muscle inbalance and then you need to do isolation exercises to strengthen the weak muscles and stretch the "too tight" muscles (otherwise injuries will occur). For example:

* For arms: Do not do tricep kick backs and lots of curls - do pullups, pushups, presses and snatches

* For legs: Do not do leg extensions and hamstring curls - do squats, kettlebell pistols and deadlifts

* For your chest: Do not do flys and pec deck - do bench press, overhead presses and dips, etc

4. Work Your Legs. Hard. - Squats and Deadlifts are full body exercises. Because of this they help put muscle on your whole body. (You can actually put muscle on your chest and arms by working your legs) Also, you don't want to have "chicken legs" with a huge upper body. Give yourself something stable to stand on-strong legs.

You'll look good once you can squat 1.5 times your bodyweight (it won't take long!) and you can deadlift the same (or more likely 2 times).

5. Full Body Workouts are the rule - You need to do full body workouts. You don't need to do isolation exercises. Why not get the best bang for your buck? Why not get maximum results in the gym for the least amount of time. Here's 7 reasons why full body workouts are better for muscle building and fat loss.

If you play any sports you'll be more athletic and perform better if you do full body workouts. Kettlebells are great full body tools as many of the exercises you do with them like snatches, clean and presses, etc work the entire body.

6. Recover as Hard as You Work Out - The more you overtrain the slower your progress will be. Also, the bigger your muscles, the more rest you need. You can actually gain 30lbs of muscle by only working out a TOTAL of 4 hours - the key is recovery. You muscles always grow OUT of the gym, not IN it. Here's what to focus on:

* Rest. You don't grow in the gym - get your three intense workouts in a week and get out. Rest when you're outside the gym. Meditation and Relaxing are good because they reduce stress and cortisol levels which help you build muscle and burn fat. Think quality, not quantity when it comes to how much time you spend in the gym.

* Good Sleep. Your body repairs itself when you sleep. Growth Hormone and Testosterone levels are increased during deep sleep. Get 8 hours of good sleep if possible. Deep sleep is more important than quantity though. If you can get a quick 20 minute nap in after working out that is great.

* Eat Enough. Your body needs food to fuel it and for recovery. Eat clean (more on that in a moment).

* Drink Water. I try for a gallon a day. Drink at least 2 cups at each meal. You need pure water to stay hydrated and it's great for a million other reasons too.

7. Eat Clean. You want muscle weight, not fat weight right? Eat clean. Anything that is in a box is BAD. Just accept it. Schedule in one "cheat day" per week so you don't go crazy trying to eat clean. Pig out on the foods you're trying to quit that are bad for you on that day, that way you will be sick of them and not want to eat them the rest of the week. It's hard to hit perfection, so aim to eat good 80% of the time. You need (in order of importance):

* Protein: Lean beef, chicken, eggs, whey protein and milk ...

* Vegetables. broccoli, tomatoes, spinach, etc ...

* Fats. Fish oil, Olive Oil, real butter, Nuts, etc ...

* Fruits. Bananas, apples, oranges, avocados, etc ...

* Carbs. Whole grain and brown, no starches except post workout

8. Supplement - Some people don't think you need supplements, I say our food supplies suck for nutrition. What should you take...

* Whey Protein - helps you get protein (more on that in a moment)...

* Fish oil - is the best supplement for absolutely everything health wise

* Superfood/Green drink - to get the vegetable/green goodness you need

* Multi-vitamin - to get all your vitamins AND minerals

* Enzyme formula - for faster recovery and boosting overall health

* Creatine - for building muscle fast and a ton of other health benefits.

9. Focus on Protein. It's said you need 1gram per pound of bodyweight to build muscle. I've never been able to do that consistently, and I still build muscle and burn fat, but I always focus on protein (it's not a meal in my mind without protein). Also, protein has a higher thermic effect than other macronutrients so it's good for fat loss too. Here's good sources of protein:

* Red Meat. Ground round, steaks, deer, buffalo, ...

* Poultry. Chicken breast, whole chicken, turkey, duck, ...

* Fish. Tuna, salmon, flounder, etc ...

* Whole Eggs. (yes even the yolk.) Or do 80/20, 80 percent white, 20 percent yolk

* Dairy. Milk, cheese, yogurt, and whey protein...

10. Never Give Up - Don't get frustrated if you're not getting results right away. Stay positive, a positive mental attitude is a must. Focus on the basics, get stronger, make progress in small steps and before you know it you'll have come a long way. Subscribe to this site and visit often for more tips to help you.

About the Fitness expert: Caleb Lee knows a lot about building muscle. His website will teach you ways to build muscle fast.

Article Source: http://EzineArticles.com/?expert=Caleb_O_Lee

Quickly Build Muscles - Top 3 Muscle Building Tips

Building hard, lean muscles isn't as hard as you think. It's actually quite simple. Especially if you follow the simple 3 muscle building tips I'm going to share with you. So, if you're serious about learning how to quickly build muscles, continue to read on.

The top 3 muscle building tips are:

1. Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.

Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.

Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.

When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.

A great example of a workout would be Monday- chest and triceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders and abs, Friday- back and biceps, Saturday- off, and Sunday- off.

2. Nutrition. This is the most overlooked muscle building tip. In order for you to quickly build muscles, you have to eat alot of protein and carbs. Also, eat frequently. You should try to eat every 2 hours. Make sure you eat at least 1.5 grams of protein per pound of bodyweight and at least 2 grams of carbs per pound of bodyweight.

An example would be if you weigh 190 pounds, your protein intake would be 285 grams per day and your carb intake would be 380 grams a day. You should also drink plenty of water throughout the day as well.

Some great muscle building foods include meats (chicken, beef, fish), eggs (have been shown to really help add muscles), yogurts, cottage cheese, wheat pastas and breads, apples and bananas, oatmeal, sweet potatoes, brown rice, and yams just to name a few.

3. Track your results. After every workout, write down what exercise you performed, the sets and reps for each one. The next time you enter the gym for that same workout, try to lift more weights than you were able to do previously.

Let's say you benched 225 pounds for 4 sets of 8. The next time you bench press, you should try to do 230 pounds for 4 sets of 8. This will ensure that you're always getting stronger, which will help you quickly build muscles.

Make sure you get plenty of rest. Have fun. And use these 3 muscle building tips to quickly build muscles the easy way.

For more powerful tips on building muscles quickly, visit http://www.build-muscles-quickly.blogspot.com now.

Article Source: http://EzineArticles.com/?expert=Tony_B._Smith

Building Muscle - The Concept That Makes Muscle Building Easy!

Introduction to Building Muscle

Building muscle is something that most people have trouble mastering. Unless you really know what you're doing, muscle building can be like winning the lottery. It's hit or miss with too many people. I've built over 60 pounds of muscle onto my small frame, so I know how to build muscle. I'm here to help you understand a single concept that will take your muscle building efforts to a whole new level!

Weight lifting combined with a calorie surplus is needed for muscle building. Many people realize they need a good diet, more calories than their body burns, and a stimulus created from weight lifting in order to build muscle. Many people follow those three guidelines and still cannot build the amount of muscle that they want. Why?

The Muscle Building Concept

Do you really want to know how to build muscle? Here's what you do. You concentrate on getting stronger in the muscle building rep ranges over time while gaining 1 to 2 pounds of body weight per week. It's really that simple. In order to fully understand that concept, you must know how to get stronger in the correct rep ranges, how to gain 1 to 2 pounds per week, and how many reps to lift.

What are the muscle building rep ranges? These rep ranges are not set in stone, but I've always believed in the rep ranges of six to twelve. You get progressively stronger in these rep ranges over time and eat a calorie surplus, and I guarantee you will build muscle. The rep ranges of 6 to 12 is where I've built over 60 pounds of muscle.

How do you gain 1 to 2 pounds per week? Gaining weight is easy. All you have to do is set aside a specific time each week to weigh yourself. You will want to weigh yourself under the same conditions so that you get the most accurate reading possible. For example, weigh yourself as soon as you wake up every week on Sunday morning. Count calories each day of the week and obtain a weekly average. Use your weekly average along with your body weight measurement to adjust your calorie intake for the coming week. If you did not gain weight, raise your calories until you are gaining 1 to 2 pounds per week. Weigh yourself each week and adjust your calorie intake each week.

Getting stronger in the rep ranges of 6 to 12 requires a little more planning. A good weight lifting program will have components built into the program to help you build strength. You need to find a good program that will help you with that. For example, the WLC Program has you lift sub-maximal weight for 12 reps to start the program. You then progress throughout the weeks by increasing the weight lifted while decreasing the reps to 6.


What do you think will happen to the size of your legs if you start out lifting 135 pounds for 12 reps and finish by lifting 315 pounds for 6 reps over 10 weeks all while gaining 1 to 2 pounds per week? I know what happens! You build slabs of muscle onto your legs and your whole body.

The right weight lifting program will help you build strength in the muscle building rep ranges. Getting stronger in the correct rep ranges while gaining weight will build muscle. You control how much muscle you gain with your diet and your effort in the gym. Be consistent with your diet and your weight lifting and get the results you want! You're in control.

To find more information about the WLC Program, please visit http://www.weight-lifting-complete.com/wlc-program.html

The WLC Program is a free weight lifting program developed by me. I've used all the knowledge over my 9 years of weight lifting experiences to build the WLC Program. Read everything you can about the WLC Program, and you'll understand why it works so well!

Article Source: http://EzineArticles.com/?expert=Josh_Tapp

How to Build Muscle Quick With Three Fast Muscle Building Tips

We live in a McQuick world today and we want everything NOW! So how do we build muscle quick? Unfortunately, there really is no McQuick method to build muscle fast if your idea of fast is yesterday. However, if your idea of fast is like six weeks then we can build muscle quick if we work on it. In fact, we can build muscle and see a quick difference within three weeks. At least I began seeing a great difference in my muscle building in about three weeks.

Let me give you three tips on how to build muscle quick:

Tip # 1 The first tip in building muscle quick is to stop eating all that junk food. It is real hard to build muscle period, let alone quick, if we are constantly eating the wrong kinds of fat. You need to read the nutritional labels on the foods you eat and learn how to understand them. I was a junk food junkie eating just about anything I wanted to eat and it was showing big time in my big belly and flabby arms. Until I was willing to change my eating habits I had no chance of building my muscles. It is not easy to change bad habits but it can and must be done.

Tip # 2 The second tip in building muscle quick is to spend time actually exercising your muscles. What you need to do is to set aside a specific amount of time and then stick to it. I work at my muscle building weight program for 20 minutes three specific days a week, Monday, Wednesday and Friday mornings. The other days I simply watch what I eat and touch my toes. If you do not set that time aside you will not build muscle quick and in fact won't build muscle at all.

Tip # 3 The third tip to build muscle quick is choosing the right exercise routine. Get some expert advice before you start this process and it is not a bad idea to talk with your physician and make sure your heart is up to it. However, if you eat right, set the time aside and stick to a good exercise routine you too can add muscle to your physique. I have reviewed two good muscle building programs that have helped me in setting my goals and fulfilling those goals when it comes to eating right and exercising right. Check out my website for more details.

I have lost my belly fat, my arms are no longer flabby, and even my wife says I am looking pretty good. Age does not play a part in this I am 58 years old and feeling and looking great. A simple small change in my eating habits, a simple home gym used only three times a week twenty minutes a day using the right exercise program will do wonders for you as well.

The Author writes on many subjects including health and fitness. You can find more informational articles at the website http://www.homegyms4u.com

Article Source: http://EzineArticles.com/?expert=Dennis_Snyder

Build Muscle With These Simple Tips

Build Muscle now with these fantabulous tips. Convert your flab into abs the easy way. They are not hard to achieve but you got to be disciplined to keep them that way.

Avoid artificial means of muscle building however tempting they may sound. Steroids etc. play havoc with your body and in the short time result of fabulous abs they cause irreparable loss.

Weight lifting is the fastest and surest tool to build muscle. Buy weights, so that you don't have to go to the gym. Eat right after weightlifting. Start with a protein shake.

If you need to do muscle building exercise after a meal let a couple of hours pass by.

Eat lots of protein,preferably vegetable protein . They are the muscle builder and repair torn tissues. Protein is one thing you have to include in all your meals. These include eggs and bacon for breakfast, beans and legumes for lunch and dinner and a protein shake after lifting weights. Protein is present in generous amount in dairy products also.

Have whole wheat products like oatmeal, brown bread and muesli.

Fats in your diet should include olive oil and flax seed oil. They do not build cholesterol only muscle.

Situps and pushups are goods exercises for you to build muscle. Do them along with weightlifting.

Have a healthy diet. No junk food and alcohol. Sounds harsh but you got to lose some to gain some right?

For those of you who are overweight and trying to build muscle, fats and sugars should be a complete no-no. Have lots of salads, sprouts, skimmed milk and vegetable protein. And of course the essential whole wheat products to energise yourself. You have 2 goals, one to reduce weight (see my blog for more details) and to build muscle. So double your motivation by eating healthy always.

You got to drink lots of water to replenish the loss of water caused due to muscle building exercises. Have lots of high water content foods for the necessary enzymes needed to build muscle.

Chill out after exercise. Your muscles need rest to build up. For this reason exercise on alternate days, not everyday.

For those of you who are really starved of time to exercise, but want to build muscle contract your leg, abdominal, hip and arm muscles at frequent intervals while sitting or standing. This is not the substitute for muscle building exercise but can be done on the days you don't or can't do heavy exercises like weightlifting or push-ups.

Try to be stress-free. Stress inhibits muscle building. However, stress is an integral part of our lives, but it is after all under our control. Replace your negative thoughts with positive ones, plan ahead to avoid stress and wear a smile always.

Walk or cycle whenever you can. Avoid the car for short distances. Both these exercises build your leg muscles and you can do your bit to stop global warming.

Remember that there is no overnight dose to build muscle. First build up your perseverance and then build muscle. Things will be a lot more easier.


Article Source: http://EzineArticles.com/?expert=Suparna_Sinha

Muscle Building Made Simple - The Essential Framework For Building Muscle Simply And Efficiently

People tend to make muscle building a lot harder than it should be. I can't say I blame them. With a plethora of muscle building magazines, stores full of hard to pronounce supplements, and advertisements promoting the latest fitness fad it's pretty easy to get overwhelmed quickly.

The truth is...the basic concept of muscle building is actually pretty simple. To gain muscle you must do two things:

1. Eat more calories than you expend
2. Break down muscle fibers through physical exertion in order to grow them back bigger (usually through weight-training)

These 2 critical principles are the foundation for any sound muscle building program.

Now...here's where things can get tricky. If you don't already know how to eat or weight-train properly then you must to learn how to do them CORRECTLY.

To tell you the truth, this is hard part. It takes many hours of research and many, many grueling weeks and months of real live application to master nutrition and weight-training.

The reason that it is so hard is because nutrition and weight-training for muscle growth have many in-depth intricacies, rules and best practices.

So rather than try to teach you everything, I will provide you the essential framework for muscle building in a simplified fashion.

Eating Made Simple:

* Determine Your Daily Muscle Building Calorie Intake Level. There are many advanced formulas to do this. A very basic one is to multiply your body weight by 20. (So if you weigh 140lbs eat around 2800 calories a day)

* Eat 5-6 Times a Day. Yes it's possible. Initially it will be hard, but your body will adapt if you are disciplined enough to make yourself eat every 2-3 hrs.

* Eat Well-Balanced Meals. Feed yourself the right way. Just because you are eating more calories does not allow you to eat unhealthy. NO JUNK FOOD. You should eat balanced portions of complex carbohydrates, proteins, and essential fats.

* Consume Plenty Of Protein. Protein is an essential ingredient for muscle building. An old rule of thumb is to consume at least 1g of protein per lb of bodyweight a day (If you weigh 140lbs consume 140g of protein).

* Drink A Lot Of Water. It cannot be overemphasized how important water is. For a very basic calculation drink a minimum of ½ your bodyweight in ounces. (If you are 140lbs drink at least 70 ounces a day)

Training Made Simple:

* Develop A Weight-Training Routine. Weight-Training Routines are widely available through books in print and on the internet. A weight-training routine will outline which exercises need to be performed, when they should be performed and how many times they should be performed.

Any sound muscle-building weight-training routine will require you to...

* Weight-Train INTENSELY. Place your muscles under stress far above and beyond normal circumstance to promote growth. This means train with maximum effort every repetition of every exercise.

* Lift Heavy Weights. Lift HEAVY weights to achieve maximum muscle fiber break down.

* Progressively Increase. Systematically increase the difficulty of your workouts to continually challenge your muscles. This means increase weight or repetitions performed (or both) for each workout.

* Allow Adequate Time To Rest. Muscles need time to FULLY RECOVER after being subjected to intense stress. Do not work out a single muscle group directly more than twice a week. (Working a muscle group directly only once a week is often the recommended standard)

* Limit The Length Of Your Workouts To 60 Minutes Or Less. Prolonged intense physical exertion beyond one hour can lead to increased muscle loss.

* Workout No More Than 3-4 Days as a Beginner. Over-training is a fundamental error of many beginners. To reiterate your body needs time to FULLY RECOVER from previous weight training sessions.

* Workout All Of Your Muscles. Incorporate weight lifting exercises to stimulate muscle growth throughout your ENTIRE body for maximum overall muscle growth and to keep muscular symmetry.

* Be Safe - Exercises performed with free weights can be very dangerous if not performed properly. If you are inexperienced it is highly recommended to do adequate research on the matter to perform the exercises safely and correctly.

Where To Go From Here:

Remember what I have provided is just the essential framework for building muscle in a basic simplified format. If you follow the key points here you WILL gain muscle, however, you still should continue researching to gain a FULL understanding of the principles I have laid out.

There are many great guides on the internet that will give you an in-depth, comprehensive review of the basic information I have provided you.

Just remember everything you learn about muscle building going forward should relate back (in some fashion) to the two the simple overarching principles outlined here (Nutrition & Training).

Good luck on your muscle building journey!

CK Clark is a fitness author, fitness advocate, and founder of http://www.bestmuscleprograms.com which provides reviews of the top internet muscle building programs.

Article Source: http://EzineArticles.com/?expert=CK_Clark