The Secret to
Fast Muscle Building
The
secret to building muscles fast is a simple acronym, ELR.
 What does ELR stand for?
The E stands for
Eat the proper foods
The L Stands
for Lifting Weights
And the R stands for
Rest.
In this article the secret to fast muscle
building are yours. So read on and start having those muscles
you desire.
Eating
Your
nutritional intake and what you put inside your stomach is very
important in building muscles fast. If you consider to take up
too much calories you will end up building muscles but you will
also end up fat. You would look like a fat guy with a big
muscular structure. If that is your goal then Eat a lot and
exercise a lot.
If you neglect
your diet and nutrition, no matter what workout you do and
consider, you won't have enough proteins and nutritients in
your body to build your muscles.
Nutrition are
like the 'ingredients' that will play a vital role in your
quest for fast muscle building. Unfortunately, most of us or
even people who are on a diet and exercise routine fail to
achieve the body that we desire.
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But
we need to eat big to get big,
Yes but we want to be big in muscles and not in fat.
I want to
share a simple formula to know how much calories you need when
you gain a muscle. Example a 250 pound bodybuilder with 10% of body fat
would need about 4,275 calories per day ( 250 pounds x (100%-10%
body fat) x 19 calories) to build muscle.
You have to
remember the larger muscles you want, the more meals(balanced
meals and high protein diets) you would like to consume. You
need just enough calories, not too much to start your quest to
fast muscle building.
Lifting
Weight-lifting is a sure way
to build muscles fast. But it needs to be efficient and
properly done.
One of the secrets to fast
muscle building is using compound movements(also known as
multi-joint movements) in your weight lifting
exercise.
So what is compound
movements? This is done when you are utilizing more than one
joint when exercising the muscle. Because you are utilizing
more than one muscle group, you are actually exercising more
muscle mass at once and so this is a faster way to build more
muscle.
Because this technique
(compound movements) involves more than one muscle group, this
allows the user to do lifting for heavier weights.
Weight-lifting heavier objects are one of the secrets to fast
muscle building.
A great sample of what we are
talking about(compound movements) is the bench press. This
involves the exercise of both elbow and shoulder joints. In
this compound movement, the muscle groups that are involved
include the deltoid muscle group (shoulders), the pectoralis
muscle group (Chest), and the triceps muscle group (back of the
arms).
Another secret to fast muscle
building is to utilize as many muscle fibers as you can when
you do your workout routine.
You must remember this
principle in order to understand the secret to fast muscle
building : Your muscle after it responds to trauma because of
exercise, its muscle fibers stretches and tears. The resting
period allows the muscles to regrow and grow bigger, and
it is during this time that the nutrients you take from your
diet is used to rebuild and grow your muscles.
Rest
It may be hard to comprehend
that proper rest is one of the secrets to fast muscle
building. Why? It may be against what most people believe, that
we should exercise to the extreme to reach our goal of building
muscles.
If you do not let your
muscles recover and rest, your muscles will not be able to grow
fast and efficiently.
Rest is needed in everything
we do. Our bodies need to rest and recover and we do this by
relaxing and sleeping. When we work we also rest and have
vacations to unwind and get the stress of work out of our
lives.
Resting your muscles allows
the nutrients from your body like protein to start repairing
and rebuilding your muscle fibers that may have been damaged
from the exercise.
How much rest is needed? You
should be aware of your own rest needs. Each person is
different and each person has a different threshold for rest.
As a rule of thumb you should allow 4 or 5 days rest period
between your routine workout for every muscle group or body
area.
Remember, not resting and
doing your routine exercise everyday can actually slow or even
reverse the build up of your muscle mass,the secret to fast
muscle building is to get sufficient rest.
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