To build muscle mass quickly, follow a diet with 1-2 grams of protein per pound of body weight per day, prioritize organic and natural foods, and practice strength training exercises. Sessions should last 25-45 minutes, no more than four times a week, and allow time for recovery.
It’s unanimous: the best way to build muscle mass quickly is by eating a special diet and practicing specifically designed to work the muscles and force the body to build more. These exercises are sometimes called “strength training.” The strength training process systematically destroys muscle cells and replaces them with more muscle cells, which is the goal of any muscle gain program.
The muscle building process begins with diet. Someone who wants to quickly build muscle mass must first provide the body with the necessary raw materials. Muscles are built primarily from protein, so a low protein diet will not produce satisfactory muscle building results. While the recommendation for rapid muscle gain has been to consume 1-2 grams of protein per pound of body weight per day, some trainers insist that optimal results can be achieved by taking just 0.6-0.8 grams of protein per pound of body weight.
Trainers differ greatly in their diet recommendations in all areas, but the consensus seems to be to prioritize organic foods first, and natural foods second, avoiding processed foods & emdash; that is, pre-packaged foods in cans or boxes & emdash; as much as possible. A good healthy diet for someone looking to build muscle mass quickly would consist of a calorie count of pound body weight times 19 & emdash; that is, a 170 lb (77 kg) person would require 3,230 calories. There are plenty of lean meats, legumes, and dairy products that are ideal sources of protein, and unsaturated fats and oils should make up an additional 20-30% of the diet, because a low-fat diet will lead to reduced testosterone production. , which is critical for muscle building.
In addition to protein and fat, the bulk of the diet should be carbohydrates, for which vegetables should be the main source. Organic vegetables are preferable, but fresh vegetables are also excellent, and there are some grains that are also recommended sources of carbohydrates, usually whole grains. Finally, most trainers recommend more frequent meals, with no more than three hours between meals, with the day’s caloric intake evenly distributed between them.
The purpose of the diet is to help build muscle mass quickly, but food does not automatically convert to muscle. For that to happen, exercise is necessary. There are many different training regimens geared towards building muscle mass quickly, and the assistance of a trainer is recommended. In general, muscle mass is built primarily through strength training, which works different muscle groups against resistance to make them stronger. Weight lifting and bicycling are two strength training routines. When muscle groups are trained, muscle cells are destroyed and replaced with stronger muscle cells, which is the core process sought by those who want to build muscle mass quickly.
Training sessions should last between 25 and 45 minutes, no more than four times a week. It is necessary, between sessions, to give the body time to recover from training and rebuild muscle tissue. Training sessions longer than 45 minutes can reduce performance and training sessions more than four times per week will interfere with the body’s ability to rapidly build muscle mass. Of course, depending on the intensity of the workouts, the training sessions can be shorter. Some extremely intense training regimens, called “brief training,” are based on sessions lasting just seven minutes.
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