Muscle forms the basic framework our body. It gives shape to our body and helps us to move from one place to another. Hundreds of muscles relax and contract within a minute including the cardiac muscles of the heart which do not relax even for a millisecond! From blinking an eyelid to picking up a book from a table, every small movement requires muscle power.
Some people spend their entire life trying to put on muscle or get toned but in vain. However the truth is that doing the right exercises and that too in a correct way is the key to gain muscles. Given below are the 5 simple ways on how to gain muscles quickly.
5 Ways To Gain Muscle Quickly
Eat Calorie Rich Food
The first and the most important method to put on muscle quickly is to eat calorie rich food like avocadoes coconut milk and beef. 3500 extra calories are required just to gain one pound of muscle! Having 5-6 meals a day is very important with a gap of 2-3 hours between each meal so that our body is continuously supplied with energy for metabolism which is required to gain muscles.
Eating for the sake of it is not a correct method to gain muscles. Eating the right food which is rich in calories, proteins etc will enhance muscle growth and that too rapidly.
Avoid Too Much Cardio Exercises
Doing a high amount of cardio exercise for example running, bicycling will burn a lot of calories which otherwise would have been used to build up muscles. So avoid cardio as much as possible and do it only for 5-7 minutes to warm up your body and then concentrate on body building.
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Lift The Right Amount Of Weights
Muscles tend to grow in size only when the muscle tissue is torn and a new and a stronger tissue are regenerated. This is only possible by if an external force acts on the muscle. And to this one needs to lift the right amount of weights.
So one must use instruments like dumbbells and barbell and spend at least 45 minutes out of his daily workout with weight lifting instruments. One must not lift too heavy weights as this will cause damage to their muscle tissues. It is always better to train and lift weights under the guidance of a professional.
Rest And Allow Muscle Tissues To Recover
It is important to give time to the muscles to recover. Overdoing a particular exercise may cause a permanent damage to that muscle fiber.
A muscle requires a minimum of 72 hours to recover and hence you must time your muscle building exercises in a proper manner for example do a chest work out on Sunday and Wednesday and arms and abs workout on Monday and Thursday. This will ensure a 72 hour gap and will help the muscle to recover.
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If a person is above thirty of age, then the chances are likely that their hormones are not at their peak levels. If a person’s muscle gain is too low then consult a doctor and take the required medicines .A low testosterone level in males will retard muscle growth. Hence proper functioning of hormones is essential for muscle growth.