How to gain muscle fast (the healthy and natural way)

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How to gain muscle fast (the healthy and natural way)

To encourage fast muscle growth, the most important thing to eat is protein. You can get the protein you need from a variety of sources, and you will need to make sure you are consuming enough each day; eating protein at five or six meals per day, or around every three hours, is usually very effective for building muscle when combined with appropriate exercise and strength training. Foods such as chicken, fish, and eggs that are derived from animals are all excellent sources. Some foods made from plants like nuts and legumes can also provide high levels of protein, and may be ideal for vegetarians. There are also special protein shakes you can drink for a quick and easy serving of protein.

Animal-derived foods are one of the best sources of protein for fast muscle growth. Beef, chicken, and pork all contain essential amino acids needed for muscle development. Seafood, including different types of fish, shellfish, and mollusks, is another option. Eating dairy products like milk and cheese, as well as eggs, can also get you the protein you need. One disadvantage of many animal products is their high saturated fat content; you may wish to consider eating products where the fat content is reduced, such as skim milk, lean meats, and egg whites, if you are including them at every meal.

Eating protein-rich, plant-based foods is another way you can encourage fast muscle growth. Legumes such as beans, lentils, and peanuts are all good sources. Nuts like walnuts, almonds, and pistachios can also be eaten to help build muscle, as can seeds like pumpkin or sunflower. If you are a vegetarian and therefore do not eat animal products, these foods will likely be your primary source of protein and best option for building muscle. They also have the advantage of not containing saturated fat and many of them are high in nutrients, fiber, and antioxidants as well.

Another dietary option for fast muscle growth is drinking protein shakes. These shakes may be a good choice for you if you want to add some variety into your routine or if you are having trouble getting enough protein from food alone. There are several different varieties of shake you can choose from, depending on your personal preferences. You can drink shakes made from egg, casein, or whey protein, or ones made from soy or hemp if you are looking for a vegetarian option; there are also shakes made with combinations of these products.

How to gain muscle fast (the healthy and natural way)

Whether you want to add muscle mass or simply look a little less like a string bean, gaining weight can be just as much of a challenge for some people as losing weight is for others. Maintaining a healthy diet while simultaneously beefing up the numbers on the scale requires a lot of hard work.

“For people trying to gain weight, it’s not [always] fun. And if you want to gain healthfully, it’s not about eating ice cream sundaes and chocolate and six slices of pizza,” says Marjorie Cohn, a Registered Dietician and the author of Belly Fat Fix and co-author of Overcoming Binge Eating For DUMMIES.

While unhealthy foods pack a lot of calories, loading up on junk could cause high cholesterol in the long run, and will only succeed in helping you gain fat — not lean muscle. To add mass and still look good, you’ll need to chow down on a combination of protein, carbohydrates and healthy fats. If you want to bump up the number you see on the scale, here’s how to go about it.

Inch by Inch: Tips for Healthy Weight Gain

Gaining healthy weight can help you tone up your biceps, improve your strength or just look that-much-better in your jeans. Follow these easy rules to put on the pounds painlessly. Before you begin, consider consulting a nutritionist to help you set realistic goals for your gain.

1. Track your calories.
The first step: figuring out how many calories you consume each day simply to maintain your weight.

“Most women would maintain weight at about 1,800 to 2,000 calories per day depending on how active they are, and most men would maintain weight at 2,500,” Elisabetta Politi, a Registered Dietician and the Nutrition Director at the Duke Diet and Fitness Center at Duke University, says.

Use a calorie-tracking tool, to figure out how much you consume normally. Then, by increasing calorie intake by 200 to 500 calories per day, you can achieve a healthy weight gain of a quarter pound to a pound each week, according to Politi.

2. Eat a balanced diet.
To ensure your extra curves are made of muscle, not fat, you’ll need to eat well-rounded meals and snacks, stacked with healthy foods and low on empty calories.

Politi advises eating 50 to 60 percent of your daily calories from carbohydrates, 15 to 20 percent from protein and 25 to 30 percent from healthy fats, such as avocado, healthy oils and nuts. While protein is often considered good for getting toned, it’s important not to go overboard when trying to gain weight, because it tends to be very filling and also requires a lot of energy to digest.

Instead, focus on “healthy complex carbs like rice, whole wheat or whole grain cereals and potatoes,” Cohn says. “We digest carbs a lot easier, so those calories can be used for muscle building.”

3. Sneak in healthy fats.
Heart-healthy olive oils, canola oils or a medium-chain triglyceride oil, like coconut oil, are your new best friends when trying to gain weight. Why? Adding them to a salad, smoothie or serving of grains can up the calories in your dish without making you feel more full.

“If you’re making rice, grains, couscous, or anything that will absorb liquid, add a generous amount of healthy fat to it, such as olive oil or canola oil, because the starch is going to absorb it,” Cohn says.

Additionally, you should stock up on a variety of nuts to snack on throughout the day. Just a handful of walnuts can pack more than 200 calories. “Nuts are great because nuts are very high-calorie, but they have a heart-healthy kind of fat,” Politi says.

How to gain muscle fast (the healthy and natural way)

What to Avoid When Putting on Pounds

While chronic dieters may find it difficult to believe that it can be hard to put on weight, gaining can be just as difficult as losing. Here’s how to overcome the challenges that may derail your anti-diet.

Pitfall #1: You’re sick of food.
Having the freedom to eat unlimited amounts of food may seem like a dream come true to some, but forcing yourself to eat beyond what you would normally consume can become burdensome.

“I actually encourage a lot of shakes,” Cohn says, noting that a simple protein shake, enhanced with healthy oils, such as coconut oil, can allow you to slowly sip your way to an extra 500 calories a day.

High-calorie drinks, such as milk or chocolate milk, can also help you reach your goal — especially if you’re looking to put on muscle.

“Milk is a very healthy beverage, and for someone who wants to build muscle, it has been found to have the correct ratio of protein to carbs, especially chocolate milk,” Politi says.

Pitfall #2: You’re uncomfortably full.
Eating when you’re already feeling stuffed can be downright painful. To avoid that I-ate-too-much stomachache, Politi recommends eating five smaller meals throughout the day, rather than three mega-sized servings.

Structuring small meals around workouts, when you’re burning the most calories, may also help you avoid feeling overly stuffed. “I definitely recommend carbohydrates before exercise sessions,” Politi says, which will help fuel your routine.

Pitfall #3: You’re cramming in all your calories at once.
If at the end of the day, you realize you just haven’t eaten enough, it may be tempting to splurge on a giant sundae or French fries. But loading up on bad-for-you foods just to meet your calorie goal may not be worth it in the long run.

“It’s not promoting muscle gain,” Cohn says, noting that consuming unhealthy foods will cause you to gain fat rather than get toned.

Weight gain derived from unhealthy foods will end up exactly where you don’t want it. For men, that means extra weight in the waist area (hello, beer gut). And if women overdo it with unhealthy foods, they’ll likely see it in their hips or stomach, Cohn says.

Resist the urge to splurge and instead focus on planning meals ahead of time in the future to avoid accidentally eating too little.

Similarly to weight loss, weight gain may require lifelong maintenance once you’ve reached your goal. By filling yourself with nutritious foods, you’ll ensure that the extra calories you’re consuming will keep you healthier than ever.

We have your ultimate guide to muscle and fat—your two power players for a strong, healthy shape.

What Is Muscle + Types of Muscle

Everyone has two different types of muscle: type 1 (slow-twitch) fibers and type 2 (fast-twitch) fibers. “Slow- twitch fibers control endurance. They’re what you use for activities like running long distances and low-impact aerobic workouts like Zumba,” says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery. Fast-twitch fibers are used for shorter, explosive movements like squat jumps or sprints. They fatigue more quickly and require more recovery time. While type 1 fibers remain about the same size even after you tone, type 2s get larger as they get stronger, so working them is key if you want muscle definition. “If you only focus on training one type, you’re missing out on half the perks,” Olson says. (Up next: 7 Common Muscle Myths-Busted.)

What Is Fat + Types of Fat

Fat is a little more complicated. You have white fat, which includes subcutaneous and visceral kinds, and brown fat. Subcutaneous fat is the pinchable stuff around your hips, breasts, butt, belly, and thighs that gives you curves. And yes, it has functional benefits: “Subcutaneous fat is your largest energy reserve,” says Labros Sidossis, Ph.D., a professor of kinesiology and health at Rutgers University. “It also helps regulate body temperature and cushions your internal organs.” This type of fat is so essential that your body is wired to hang onto it, which can make it tough to lose.

Visceral fat hides out under the white fat in your midsection. “Its purpose is to protect organs like your liver and intestines,” Olson says. “But too much visceral fat increases inflammation, raising your risk for heart disease, diabetes, cancer, and high blood pressure,” she adds. Any woman with a waist circumference of more than 35 inches likely has an unhealthy amount of visceral fat. (Here: five really important things to know about body fat.)

Finally, there’s brown fat-the kind you actually want more of. “It burns calories instead of storing them,” Sidossis says. Exercise may help the body make more brown fat by producing a hormone called irisin, which activates it, according to research published in the American Journal of Physiology: Endocrinology and Metabolism. And vigorous workouts may even prompt white fat to temporarily turn into a type of brown fat known as beige fat, which also burns calories.

The Muscle-Fat Connection

Like a car engine, your muscles need fuel to move. In fact, the majority of the energy you use during the day is for powering your muscles, which have hundreds of essential purposes besides helping you crush it in the gym, like keeping your heart pumping and maintaining your balance. One of the best sources of that energy is fat. It contains 9 calories per gram, while carbohydrates, another top fuel source, contain just 4 calories.

But your body is fickle. It likes to pick and choose its gas. “You tap fat for energy when you do low-intensity activities like typing on your computer or going for a walk,” says Keith Baar, Ph.D., a professor in the department of physiology and membrane biology at the University of California Davis. “But as you increase physical intensity and your muscles start demanding fuel faster, your body switches to burning carbs, which are quicker to break down into energy.”

How to Burn Fat and Build Muscle with Your Workouts

You’ve heard of the “fat-burning zone,” an exercise intensity of about 50 to 65 percent of your maximum heart rate, thought to be below the threshold where your body will start burning carbs. It turns out, though, that cranking up the intensity can lead to more fat loss in the end. “You want to burn as many calories overall as possible during your workout so that afterward your body will be forced to use fat to help your muscles recover,” Baar says. “That’s how you get the biggest burn.”

Intensity is only part of the equation, however. These six strategies will help you build muscle and torch fat more effectively.

This is the simplest advice you can use to BULK UP FAST without getting fat at the same time! Read on as I describe what weight gainer works and what doesn’t. Grow big without the fat.

How to gain muscle fast (the healthy and natural way)

This is the simplest advice you can use to bulk up fast without getting fat at the same time!

I used the same formula when I lived at home with my parents andВ gained over 50 poundsВ of muscle mass over the course of a year. My Mom was a tough negotiator and only agreed to shop for myВ breakfast, lunch and dinner.

How to gain muscle fast (the healthy and natural way)

If building muscle was as easy as stuffing 8,000 calories of pizza, fries and burgers then I don’t think anybody would have a problem gaining huge muscles.

Those three meals covered about half of my caloric intake getting me close to 3000 calories each day. My meal plan required a consumption of four to five thousand calories so I was still a few thousand calories short from new muscle growth.

If you are like me and work 8-12 hours a day then it is easy to become apart of the ‘Lame Blame Club’ that defaults to the most convenient excuses in the book. If you are trying to build more muscle mass than you must have a easy strategy to get in those extra 1000-2000 precious calories that you are missing.

The ‘See’ Food Diet Is Not The Answer

Too bad it’s not as easy as picking up a box of five dollar pizza or four cheeseburgers on your way home from work to make up those extra calories. Actually, it is that easy, if you believe that a calorie is a calorie.

If building muscle was as easy as stuffing 8,000 calories of pizza, fries and burgers then I don’t think anybody on this planet would have a problem gaining huge muscles! The extra calories I am going to recommend are based on clean calories. These extra calories are for the guys who want to build slabs of new muscle without a fat gut, love handles and a double chin!

Most mass diets wreak havoc on your health because they are based on unclean calories. Sure you climb the scale quickly but you also run the risk of other health problems associated with poor diet. Will your time in the gym offset these health problems associated with carrying too muchВ fat? A little, but not much, and not in the long run.

Right now your body needs a certain number of calories to grow. Let me ask you a simple question. Are you as muscular as you want to be right now?

Yes.В Then keep doing what you are doing!

No.В Then most likely your body needs a strategy to ingest an extra 1000-2000 calories per day. How are you going to do that?

How to gain muscle fast (the healthy and natural way)

Store Bought Weight Gainer Shakes Are Not The Answer

Most guys resort toВ weight gain shakes. The weight gain shakes at health food stores are usually made with very poor protein quality and loads of sugar.

Not good, but the idea of a weight gainer shake is an excellent one. Liquid-calories are easy to consume and ideal for in between meal feeding. But you got to make your own unless you want to look like a pregnant powerlifter!

The Home Made Weight Gainer Is The Answer!

How to gain muscle fast (the healthy and natural way)

Here’s what you will need:

  • 3-4 large 1 LВ water bottles
  • A blender
  • Couple bags of frozen berries from Costco
  • A tub of naturalВ peanut butter
  • A tub ofВ protein powder
  • A few bags ofВ low-fat milk
  • 10 minutes of your day

No, you are not mixing all these ingredients exactly but you can mix the following:

  • 1-3 cups of low-fatВ milkВ (300 calories)
  • 1-2 cups of mixed berries (200 calories)
  • 40-60 grams of protein powder (160-240 calories)
  • 1-2 tbsp of naturalВ peanut butterВ (200 calories)

As you can see, this adds up quickly to over 800 clean calories and they are all healthy foods. You will notice that these shakes have no junk sugars and no ‘bad’ fats. So for all those whiners who complain that they can’t get enough food each day—throw that excuse out the window. You now have a solution.

If calorie counting is not your thing then simply monitor the number of cups, scoops and tbsp. I would suggest starting with portion sizes of 1 for everything while the 40-60 grams of protein always is consistent i.e. 1 cup, 1 scoop and 1 tbsp of the above ingredients and than build to two and three where recommended.

You Are In Complete Control Of How Big You Get

These shakes are completely flexible and you are in control of how much weight you gain and at which rate. Don’t be surprised if the volume of the these shakes make you part with your wash boardВ absВ and result in canceling your Calvin KleinВ photo shoots. Throw a couple of these shakes into your daily meal plan and you’ll fill that gap towards new muscle growth. NoВ drive throughВ required!

Remember, the title of this article was how to bulk up fast, not how to stay lean all year. I believe that bulking up is the most effective way to gain mass muscle. Taking the stay lean all year approach might help you build 5 pounds of muscle a year if you’re lucky but taking the bulk up like you mean it will help you skyrocket 20-30 pound or more and actually make you look like someone who lifts weights! Which one do you want?

Nutritionist Cynthia Sass shares her five rules for putting on weight while optimizing health (because yes, there’s an actual science to it).

Most of the people I meet ask for my advice about how to lose weight, but some of my clients are actually trying to pack on pounds, and it’s not as simple as it may seem. Every once in a while I’ll read about an actor who had to gain weight for a role, and they talk about how awesome it was to down pints of ice cream, pasta, bread, cheeseburgers, and doughnuts. That’s one way to gain weight, but it’s not the best way. (Related: More Women Are Trying to Gain Weight Through Diet and Exercise)

I sometimes work with clients who’ve lost weight due to dental surgery, a digestive problem, stress, or an illness, and are trying to get back to a healthy weight. And as a sports nutritionist, I also work with pro athletes who tend to lose weight over the course of a grueling season. In all of these cases, the goal is to gain weight while optimizing health-and there’s a science to it. After all, the old phrase “you are what you eat” is absolutely true-nutrients from food are literally the raw materials your body uses to construct new cells. A junk food–filled diet devoid of nutrients doesn’t give your body much to work with. I always say it’s like constructing a house with cardboard and tape instead of bricks and mortar. In other words, it’s not just about calories.

Here are five “good gain” rules I share with my clients:

1. Don’t let more than four hours go by without eating.

Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). When you skip meals, you deprive your body of the fuel it needs to keep going. The result is a dip into your energy piggy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart. If you’re trying to gain new muscle tissue, meal timing is especially critical. Sometimes my clients tell me they “eat all the time,” but when they actually start keeping a food journal they realize just how erratic their patterns are. Consistency is key. (Related: The Muscle-Building Foods to Eat for More Definition)

2. Eat several foods at once.

Always aim for at least three food groups. Instead of just a banana or a handful of nuts, top a few slices of whole-grain toast with almond butter and banana slices (which, BTW, is Khloé Kardashian’s go-to post-workout breakfast), along with a glass of organic skim milk or a milk substitute. A wider variety provides your body with a broader spectrum of nutrients to work with throughout the day.

3. Eat healthy, but dense foods.

The best way to rack up extra nutrition without having to eat huge quantities of food or resort to junk is to choose nutrient-rich foods that pack a lot of carbohydrates, protein, or fat into a small serving. Dried fruit is a great example. With the water removed, the portion shrinks by about 75 percent, so a cup of grapes turns into a quarter cup of raisins. Just be sure to look for dried fruits with no added sugar or preservatives. For another nourishing, power-packed snack, fold rolled oats, dark chocolate chips, and minced dried fruit into almond butter. Spoon out portions about the diameter of a quarter, roll them into little balls, wrap in waxed paper, and snack on them throughout the day. (Related: 3 Easy-to-Make Protein Ball Recipes That Will Replace Those Boring Bars)

4. Drink your food.

Liquids aren’t as filling as solid food, so when you’re trying to gain weight, they can add nutrition without making you feel stuffed or bloated. Good choices include 100 percent fruit juice, organic skim milk or milk alternatives (such as organic soy, or hemp), and smoothies. Smoothies are ideal (over milkshakes) because you can bolster them with all kinds of good stuff, like wheat germ, nut butter, carrot juice, and protein powder. (Try Emma Stone’s high-calorie, post-workout smoothie for gaining lean muscle.)

5. Eat right before bed.

A lot of our healing, repair, and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. A great option that won’t leave you feeling stuffed might be a small bowl of pasta salad made with 100 percent whole-grain pasta (wheat or a gluten-free alternative), vinaigrette made with extra-virgin olive oil, chopped or shredded veggies, and a lean protein such as beans, chopped chicken breast, or an organic crumbled cheese.

Posted by: Patrick Catanzariti on January 8, 2019

How to gain muscle fast (the healthy and natural way)

Anyone can gain muscle fast without using steroids, however, it requires a serious adherence to training and nutrition. If you’re not achieving your muscle-building goals, you must change your training, diet, lifestyle or all of the above.

To gain muscle, you must create a growth stimulus as well as to supply your body with the right nutrients in the right amounts.

Training on a specific rep range and on a specific frequency plays an important role in muscle building.

How to Gain Muscle Fast?

Building muscle at a fast rate is possible, but you have to do it in the proper way. Here are some bits of advice on how to gain muscle fast:

  1. Set strength goals.

Increasing strength improves your body’s ability to recruit muscle fibers.

  1. Focus on compound exercises.

Compound exercises help to release the testosterone, which is important for muscle growth.

  1. To grow muscle, eat more protein.

The harder the workout, the more important the intake of protein for the recovery.

  1. Change rep range every 3-4 weeks.

Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle.

  1. Get more sleep.

Recovery is imperative for muscle growth, and there’s no better way to recover than sleeping more.

Natural Muscle Builder

When it comes to building muscle, the secret of success is to understand the fine balance between muscle anabolism and catabolism. If you have the same amount of muscle mass from one month to another, your anabolism and catabolism are equal.

There are some very simple and effective ways to change this balance in the favor of muscle anabolism:

High-quality calories are crucial for building a massive and shapely body.

If you eat plenty of food with high-quality calories, you will cover your energy demands and get the surplus your anabolism needs.

Creatine is a molecule produced in the body and found in foods like meat, eggs, and fish.

  • it helps you build muscle faster;
  • it improves anaerobic endurance;
  • it improves muscle recovery.

Branched-Chain Amino Acids

This natural muscle builder represents around twenty percent of all amino acids in your muscles and can be used directly as a fuel when you’re exercising hard.

The Fastest Way to Put On Muscle

The fastest way to put on muscle includes a few basic principles that, when used in conjunction with one another, almost certainly lead to the growth of significant new muscle.

  • Training

Heavy resistance training is the best way to put on muscle, so you’ll need to incorporate a weightlifting program into your training schedule.

  • Nutrition

The food is a very important element of your success in gaining muscle.

You need to make sure that you have an available calorie surplus to generate new muscle.

  • Rest

Training the same body parts too frequently can significantly impair your recovery and perhaps even lead to overtraining syndrome.

If you’re serious about gaining muscle fast in a natural way, it requires consistency and constant progression.

And how do you gain muscle mass? Do you use muscle building supplements? How much muscle weight can you gain in a month? Please, share your opinion with us here in the comments below.

Last updated: January 2nd, 2017. It is a well-known fact that muscles that are most used tend to get stronger and muscles, which you don’t use often, get weaker/smaller.

So, it is obvious that we need to make use of the muscles we want make stronger and bigger. Now, there are plenty of sports, exercises, and modalities that will pump blood in your muscles and make them grow bigger.

However, the question that remains unanswered is-“what is the best way to gain muscle fast that make people say “WOW!”? ” Here are some of the best tips to help you get larger and better-toned muscles in the smallest possible time frame:

How to gain muscle fast (the healthy and natural way)

Check out how to gain muscle fast with these easy tips…

1. Know the number of calories you need to grow bigger

Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20. If you weigh 130 pounds, that’s 130 x20 = 2600 calories daily. This might come as a shock if you’re not used to eating that much in a day.

2. Exercise big muscle groups to jumpstart the muscle building process

Studies show that training big muscle groups jumpstarts the muscle building process leading to faster and bigger muscle gains. Make sure you involve these muscle groups at least once a week. The largest muscle groups are the leg, back and chest muscles.

As your muscles get used to the heavy load, you may need to shock it by constantly changing the weight you lift. If you used 100 pounds on your bench press during your first week of training, try to add 10 pounds for the second week. Add another 10 pounds on the following week and so on. The same goes for other body parts.

Progressive lifting makes sure that your muscles don’t get complacent and stop growing. The additional weight tells your body to grow more muscle fibers to keep up with the load. Watch yourself get bigger and stronger every week.

4. Alter your exercise routine

If you’re working out three times a day training two body parts, try to spread it to six days working only on one body part per day. If you’re doing chest and biceps on Mondays and back and triceps on Wednesdays, make it chest and triceps then back and biceps. This puts more stress on the common muscle groups (biceps and triceps) forcing your body to grow more muscle fibers.

5. Do partial lifts

Instead of lifting all the way for 3 sets, do it only a third of the way on the first set, two thirds on the second and full lifts in the third. Reverse the load progression so you can lift more weight on the first set and less weight on the second and third.

6. Use the right muscle enhancers

There are several items men can take to increase the time it takes to gain muscle. These include muscle supplements, protein, creatine and glutamine. We’ll take a further look into each below.

Supplements, obviously, are not meant to be your only source of nutrients. You can call them helpers because they fill the nutritional gaps. These gaps happen when you are not getting enough nutrients from your diet to coax your body into producing more muscles. Here are some of the well-known supplements easily available in the market:

Whey protein powder

This supplement is almost always a requirement if you want to build big, lean muscles, improve your performance, and lose body fat. Whey protein is an essential part of your muscle building arsenal. It is easily digested and absorbed by the body.

Casein is the twin brother of whey. It’s the other type of protein found in milk. Compared to whey, your body digests casein slower. Taking casein before bedtime prevents catabolism, protecting your hard-earned muscles from being converted to body fuel.

Creatine is one of the most important recent discoveries in the field of sports supplementation. It increases the amount of energy supplied to your muscles so you can do more repetitions and lift heavier weights.

Branched-Chain Amino Acids (BCAAs)

Leucine, valine and isoleucine, together called as branched-chain amino acids are the most essential amino acids for repairing and building muscle tissue.

Glutamine is the most abundant amino acid in your body. It increases the amount of leucine in muscle fibers and decreases muscle breakdown. It has also been proven to boost the immune system.

You may think that this contradicts your goal of getting bigger, but this is an essential part in achieving your dream body. You have been eating and lifting heavily to build muscle mass during the first two months of your program, getting lean is now the next phase of your training. Along with bigger muscles, you may also have noticed stubborn fat around your torso, arms and legs. These deposits may have appeared during your mass gaining period because you had to eat insane amounts of food to grow bigger. You need to trim so you can show off those big, hard muscles that you’ve worked so hard for. Here are a couple of tips:

During your rest days, you can do aerobic exercises like running or walking. Doing aerobic exercise is the best way to lose fat. Just don’t do your cardio during weight training days or you may also be burning muscles.

Building muscles that look good will take time. Even when doing everything right, you should anticipate gaining only 5-10 pounds of muscle annually. If you stick to the suggestions mentioned above, you are definitely going to gain good and long lasting muscles in shortest possible time frame. Best wishes and have fun.

Check out this video for tips on how to gain muscle fast…


How to gain muscle fast (the healthy and natural way)

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1. Fuel Up

Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.

2. Limit Cardio

You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.

3. Do Less

Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you’re not tensing your muscles long enough to shock them into growth.

4. Use Full-Body Workouts or a Split Routine

You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pull-ups.

5. Stretch

Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

How to gain muscle fast (the healthy and natural way)

6. Eat Regularly

You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.

7. Change Everything

Every four to six weeks, you need to alter some part of your routine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. Train the Whole Body

The more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.

9. Drink Shakes

Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.

10. Recover

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

Rachel Cosgrove is a performance-enhancement coach and the co-owner of Results Fitness in Santa Clarita, Calif.

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Posted by: Patrick Catanzariti on January 8, 2019

How to gain muscle fast (the healthy and natural way)

Anyone can gain muscle fast without using steroids, however, it requires a serious adherence to training and nutrition. If you’re not achieving your muscle-building goals, you must change your training, diet, lifestyle or all of the above.

To gain muscle, you must create a growth stimulus as well as to supply your body with the right nutrients in the right amounts.

Training on a specific rep range and on a specific frequency plays an important role in muscle building.

How to Gain Muscle Fast?

Building muscle at a fast rate is possible, but you have to do it in the proper way. Here are some bits of advice on how to gain muscle fast:

  1. Set strength goals.

Increasing strength improves your body’s ability to recruit muscle fibers.

  1. Focus on compound exercises.

Compound exercises help to release the testosterone, which is important for muscle growth.

  1. To grow muscle, eat more protein.

The harder the workout, the more important the intake of protein for the recovery.

  1. Change rep range every 3-4 weeks.

Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle.

  1. Get more sleep.

Recovery is imperative for muscle growth, and there’s no better way to recover than sleeping more.

Natural Muscle Builder

When it comes to building muscle, the secret of success is to understand the fine balance between muscle anabolism and catabolism. If you have the same amount of muscle mass from one month to another, your anabolism and catabolism are equal.

There are some very simple and effective ways to change this balance in the favor of muscle anabolism:

High-quality calories are crucial for building a massive and shapely body.

If you eat plenty of food with high-quality calories, you will cover your energy demands and get the surplus your anabolism needs.

Creatine is a molecule produced in the body and found in foods like meat, eggs, and fish.

  • it helps you build muscle faster;
  • it improves anaerobic endurance;
  • it improves muscle recovery.

Branched-Chain Amino Acids

This natural muscle builder represents around twenty percent of all amino acids in your muscles and can be used directly as a fuel when you’re exercising hard.

The Fastest Way to Put On Muscle

The fastest way to put on muscle includes a few basic principles that, when used in conjunction with one another, almost certainly lead to the growth of significant new muscle.

  • Training

Heavy resistance training is the best way to put on muscle, so you’ll need to incorporate a weightlifting program into your training schedule.

  • Nutrition

The food is a very important element of your success in gaining muscle.

You need to make sure that you have an available calorie surplus to generate new muscle.

  • Rest

Training the same body parts too frequently can significantly impair your recovery and perhaps even lead to overtraining syndrome.

If you’re serious about gaining muscle fast in a natural way, it requires consistency and constant progression.

And how do you gain muscle mass? Do you use muscle building supplements? How much muscle weight can you gain in a month? Please, share your opinion with us here in the comments below.