How fast can I build my muscles?

Fortunately for us, there is no shortage of magazines, products and supplements that can bring us these results in just a few weeks / months!

For us, unfortunately, reality is incompatible. Yes, we can finally get the results that we pursue … as long as we invest time, energy, energy, discipline and dedication.

So, how do we get there? For most people – their superhero version should reduce fat and increase muscle. We touched on the topic of weight loss in a recent article.

If you have already read this article, you know that our advice, as a rule, begins cutting fat before packing the muscles, which is the subject of today’s article. If you are a person who looks even thinner on average, this article will also cover you.

As a skinny guy who has been trying to train muscles in a natural way over the past 15 years, I’ve made all the mistakes that I could make. I did my best to raise protein shakes, which made me happy. I went to the gym six days a week and followed the bodybuilder exercises and did my best to do more.

However, I have some key mistakes that have led to years of frustration, confusion and no progress.

In the last few years, after ten years of inconsistent progress, I deciphered the code and realized how to finally get the muscles that actually stalled. By many standards, I’m still not very big, but compared to the past, I’m an incredible Hulk:

You read this article because you are trying to build muscle and want to know how impatient you are.

I can tell you that depending on your body type, this kind of “muscle building in a natural way” is not easy. Otherwise, you will not read this on the Internet!

I spent 6 years studying and making mistakes, because I did not have the right strategy for getting results.

There is nothing worse than spending months or years in the gym, and doing what you think should be done, just take a scale and understand that you have not made any progress!

If you are a person who is concerned about wasting time or if you want an expert to develop an exercise and nutrition plan based on your current situation, think about how to consider our very popular online one-on-one training program!

Click on the picture below and if you want to learn more about how our coaching program helps people, how you build up your muscles, then scroll down to find out the truth about how many muscles you can naturally build:

How fast can I train my muscles?

Under optimal conditions, you can expect to add 1-2 pounds of muscle per month, although we find that for most insurgents almost one pound is a reality.

“Better conditions” means that you eat the right food and the right food, and you are training for muscle growth (we will explain below). Proper sleep is also absolutely necessary.

This also means that you are trying to use a sufficient number of needles for the muscles, but do not apply too much fat. Yes, you can go into full Hulk mode (“dirty volume”), just eat something and maximize muscle building … but it will be buried under the fat, you will have to rebuild and rebuild. Start the cycle.

While this is an effective way to increase muscle mass and strength, we often recommend playing with your diet and exercise so you can find the best place to build muscle there, not too much fat.

All this should say: “Yes, you can train your muscles, but it will not be the crazy amount that you read in the magazine if you do not take Dr. Starck’s Super Serum (ROIDS!). If the ads that you see in the muscles and fitness look like beautiful guys, do not expect that you will get exercise and protein shakes within 90 days.

Remember: under optimal conditions, muscle growth is expected to be 1-2 pounds per month. Is there any possible exception for the rapid production of energy and muscle mass? Advantages of Noob.

5 Myths for Muscle Building

How many times have you heard conflicting information about building muscles? Every time I enter the gym, I open a new window. , correctly? Everyone likes to think that they are experts to open a new window. Gather your rights.

However, do not rely on the information you collect between squats, but instead require professional advice from professionals … We went to qualified experts to help destroy some of the worst and most common myths about muscle building. Do not let these misunderstandings prevent the opening of a new window. ,

Toby Amidor opens a new window. Bestseller Toby Amidor Nutrition and the Wall Street Journal, the best-selling Smart Meal Prep for beginners, open a new window. A simple 5 ingredient in a healthy recipe opens a new window. The recipe for healthy food opens a new window. , And the Greek cuisine of yogurt opens a new window. ,

Myth 1: when it comes to muscle building, more protein is better

No more, it’s just more. “Thirty grams of protein – the size of your beef, pork, lamb, veal, poultry, fish, seafood and / or eggs – is what you need to build muscle with any meal,” said Leslie Bonchy. , RDN, the active dietary advice of LDN opens a new window. This amount can give you about 8 grams of essential amino acids and about 2 g of leucine. “If you consume more than 30 grams in food, you may not see higher growth. However, if you are inflated, you may have a risk of gaining weight, but if you build muscle, trying to lose weight, it will not be so good, because the rest will be saved. As a result, you will consume more calories instead of being strategic for your macro.

Myth 2: you need a BCAA supplement to build muscle

“Although branched chain amino acids (BCAA) are necessary for optimal muscle health, no fantastic supplements are needed before and after training. You need food, “Dana Angelo White opened a new window. , R.D., C.P.T. These specialized protein building blocks are found in eggs, chicken, cheese, salmon and vegetable proteins, including peanut butter, cereals and beans. White said: “Most people get enough food without adding powder.” Foods containing BCAAs will benefit the body in various ways.

Myth 3: Vegetarians complicate the muscles

“People often abandon the idea of ​​vegetarianism because they believe that they can not build muscle without traditional sources of protein such as chicken, beef and eggs,” Ricky Davis added in a new window. , C.P.T, the head teacher of The Wall Fitness in Beverly Hills. But there are many food sources that allow vegetarians to get enough protein and other important nutrients. “Tempe is the most easily missed source of protein for vegetarians, it’s a great alternative to meat,” Davis said. Tempeh is made from fermented and cooked soybeans, one cup contains 30 grams of protein. This is the “ideal amount for eating,” Davis added. Other sources include vegan protein powders and smaller protein sources, including Ezekiw, buckwheat, hummus, Chia seeds, flax seeds and chickpeas.

Myth 4: If you stop exercising, muscles become fat

“Muscles and fats are two completely different types of tissue,” Jim White, R.N.N., owner of Jim White Fitness and Nutrition Studios, opened the new window. The muscles do not become fat, and they do not become muscles. Then what happens when you stop exercising opens a new window. ? “If we do not continue to use it, the muscle tissue will decrease in size, and the fat cells will increase in size, but not

Myth 5: Keep your muscles, you should eat protein every few hours

“Do not think that you need to wander around a lunch box filled with Greek yogurt and cooked eggs, or you will break,” Destini Moody, RDN , C.P.T. He said. Some people think that you need to eat protein every three to four hours, although it’s good for fighting hunger, but this does not apply to the growth or maintenance of muscles. “As long as you get all the protein that you need throughout the day, you will not lose muscle mass,” Moody said. “Just make sure that the protein is distributed as evenly as possible between your meals.”

9 Important Tips for Muscle Building in the Right Way

When it comes to muscle development, there are many theories, methods and preferences. If the goal is to improve health, aesthetics, performance or a combination of the three, there is no shortage of tips that will help you get there. So much so that sometimes it can be too difficult, and you forget about the basic facts. But, it’s easier than it seems.

Becoming stronger is not only what happens in the gym, although it is a key component. The way you approach the rest of the day and night, including sleep, helps in determining how to build muscle or if.

Here are 9 more facts about building muscle from how to eat, train, live and much more.

1. Take the protein

Protein is needed for every meal, because it creates and supports muscles. Aim for one gram of protein per pound of body weight per day – fewer active people need less – and it should be divided into five or six small meals.

However, do not exaggerate. Excess protein, especially from animal sources, was associated with kidney stones.

2. Take carbohydrates

The protein will only be used to build muscle, if you consume enough carbohydrates to provide energy to your body. Otherwise your body will turn into a protein of this fuel. Carbohydrates provide energy for muscle function and act as fuel for the brain. Go with minimally processed carbohydrates, such as vegetables, oats, chopped with steel and quinoa.

3. Requires frequent meals

Eating five or six small meals a day keeps the metabolism of your body. If you do not eat often, the substance most available for consumption by the body is muscle, not fat. The body is resistant to fat loss and first attacks muscle mass. Keep enough fuel in the tank to keep the muscles from burning.

4. Sleep is the key

It is difficult to develop muscles without proper sleep, seven hours a day, preferably eight. A dream is when you release most of your hormones, such as growth hormone and testosterone, which allows your body to recover and grow.Without sufficient sleep, you sabotage your efforts to build muscle.

5. The base is important

More attention is drawn to the muscles of the beach and the Olympic lifts. But many small stabilizing muscles around the shoulders, hips and middle part, in the aggregate core, provide a solid foundation. The struggle for stability and mobility of these key muscles with balls for medicines, physiotherapists, mini-groups and rotational movements (lifting, cutting) brings huge dividends.

6. Routine is an enemy

Training at a constant hour of the day is a great thing. But the usual training is not so, because the body quickly adapts. Constantly challenge yourself by adding different moves. When you go to a family exercise, strive for the best.

7. This applies to the rear view

Our settled culture, based on technology, was created by hunched people with narrow hips and heavy backs from too much sitting. Muscle building is effectively hampered without the proper functioning of the buttock set. While learning to move around the hips, activating and removing the buttocks, you will be aware of how to move properly and effectively develop muscles and with less risk of injury.

8. Women do not become too “voluminous”

Contrary to popular belief, women will not become too muscular unless they take steroids or other harmful additives. Women do not have enough testosterone to take on this type of muscle.

9. Time is important

At the end of your workout, your body screams for nutrients. The sooner you refuel the tanks, the faster your body will recover and your muscles will grow. A simple strategy is to place a workout mixture in the training bag after the workout and a stirring bottle that you can mix right after the workout.