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What is the best/healthiest way to gain muscle quickly?

I have started working out every other day, but I feel this isn’t enough to gain muscle. What are other things I should be doing that would help me gain some muscle and look toned?

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3 Responses to “What is the best/healthiest way to gain muscle quickly?”

  1. Dave B said :

    eat well, lots of protein.

    also work on the muscles that you want to add mass to most, then work on the others.

  2. Health Guy said :

    Gaining weight & muscle is a two step process: you have to eat more and lift weights or engage in some sort of strength training routine.

    The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it’s as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you’re on your way to gaining muscle.

    Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you’d just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you’re actually causing some damage to your muscles.

    When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won’t notice a difference right away, but over time you will find yourself becoming stronger and bigger.

    You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don’t need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes – yum yum. If you need more details, go to the Guide to Gaining Muscle – http://straighthealth.com/pages/guides/gainweight.html

  3. Thulang said :

    Make sure your diet is in order.

    Diet tips

    1) Eat 5 to 6 meals per day, spaced out every 3 to 4 hours.

    2) Ensure that you eat adequate amount of protein. A good rule of thumb is to consume 1 gram of protein per pound of body weight, e.g if you weigh 170 pounds, that means you have to eat approx 170 grams of protein per day.

    3) Your body will be deprived of food for at least 8 hours thus you must consume slow digesting protein like cottage cheese or skim milk + whey before you doze off. This keeps muscle loss at bare minimum.

    http://www.absopositively.info/diet-to-gain-muscle-mass.html

    Workout tips:

    1) Select bread and butter routines like the bench press, squats, deadlifts, overhead press rows, etc. When it comes to packing on muscle mass in minimum time, these compound exercises can’t be beat.

    http://www.absopositively.info/how-to-plan-an-effective-free-weights-workout-program.html

    2) Make slight improvement to your workout every week. Add a little weight or perform an extra rep or two every week. Gradual improvement on a weekly basis is vital to your success.

    General tips

    1) Be patient and remain consistent. It’ll take anywhere from 2 to 6 months to make noticeable gains. Years if you want to have that bodybuilder look.

    2) Get a step by step program to cut your learning curve short




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