6 Proven Ways to Build Muscle Fast – 2023 Guide
Looking good all year round is the main goal for many people, but getting that perfect body is hard. Every single one of us wants to get results fast and to look amazing without investing too much time and effort. The first thing you need to know about building muscles is that there is no magical formula that will help you grown them in a week. However, there are things that will help you tone them and increase the size of your brawn in a month.
If you are looking for a way to get healthy and to reach your goal of looking better, we are here to help. Check out our list of 6 proven ways to help you increase your muscle mass fast, and try things out. With these tips, you are going to notice the results in just a few weeks, but remember that you need to stay persistent and work towards your goal.
1. Protein is the key
If you want to stay healthy and do things right, then you should start by increasing your protein intake. As you already know, when we exercise and when we try to build muscle, we actually break them with the weight we lift. To help your body recover and to help your brawn grow, you need to have the right diet. According to experts, you need to take about 0.10 ounces of protein per pound of body weight. Or about 0.30 grams per one kilogram. So, if you weigh 200 pounds, you’d need to take about 27 grams (or 1 ounce) of protein per day.
2. The calories will make a difference
One mistake that people commonly make when trying to exercise and build muscles is that they think they should count calories and go into deficit. Experts suggest that a deficit is good if you want to burn fat, but if you want to increase your brawn, then you need to go into surplus.
However, this does not mean that you should eat all the calories you can and that you should eat all the cake you can get. The best thing is to calculate how many calories you need depending on your age, weight, and BMI and aim to put between 400 and 500 calories more than the recommended amount. The usually recommended numbers are between 1,500 and 2,500 for women and between 2 and 3,000 for men.
When you follow a diet like this you won’t feel tired, you won’t risk eating disorders and you won’t do damage to your body. Remember that you want to be healthy, and not just lose weight and build brawn under any circumstances.
3. Sleep is extremely important
The next thing that will help you increase your muscle mass fast is getting enough sleep. When we train, we need to let our body rest, recover, and focus on creating those muscles. Sleeping 7 to 9 hours per day is going to give your body enough time to get some rest and to work to help you.
Know that if you sleep less than 6 hours per day you are not going to build any brawn at all, and on the opposite, your body is going to start storing more fat to protect itself.
Not getting enough sleep can also lead to other serious health issues, and instead of doing something positive, you risk increasing the stress levels. When we are under a lot of stress, that can lead to heart diseases and strokes.
4. Choose the right training program
You cannot build muscle without exercising. However, not every type of exercise will help you reach your goal, and if you don’t do the workout correctly, you risk doing damage instead of good.
According to humanfitness.net, the right program can help you focus on your upper muscles and your core, your lower muscles as well as the core, or you can just choose to train the whole body.
You don’t have to go to the gym to get the brawn, but you do need to have and use the right type of equipment. You can invest in different machines and devices, or you can choose to get a gym membership and workout with a trainer.
5. Don’t take breaks that are too long
When you start working out you need to know that the breaks are as important as the type of exercise you do. You should not take breaks that are too long, because your body will cool down and you risk injuries. Also, you won’t have the needed effect if you take a 20-minute break after working out for 5 minutes.
To get the best results fast, you should rest for about a minute between the sets, or if you are just beginning, then you can increase that rest time to up to 2 minutes. As you build brawn and stamina, try to limit the rest to 30 minutes unit you finish one type of exercise, take no more than 3 minutes break and continue exercising on the next machine.
Last, but not least, if you want to help your body build brawn fast, and if you want to stay healthy during it, you need to take some supplements. Creatine is one of the things that will help you, and so can eta-hydroxy-beta-methyl-butyrate or HMB. You can buy all the supplements without a prescription, but you should never dose them on your own.
Before choosing a new thing to try, you have to consult with your GP. They will help you take the things your body needs, and they will help you choose the right dosage.
These are some of the things that will help you build your muscle mass fast and easy. Once again, you should focus on staying healthy and doing things the right way. There are things that in theory can help you build the brawn fast, but they are extremely bad for your health. Don’t choose things that will give results while you use them, and be careful not to take medications that are full of dangerous ingredients. Talk with your trainer and your doctor about the right supplements and the right training program for you depending on your gender, age, and your overall goal.