How to Build Lean Muscle Quickly - Spare Your Time, Not Your Sweat
If you want to learn how to build lean muscle quickly, then you will find this article to be quite helpful.
Below are a list of tips that if followed correctly, will greatly increase the amount of muscle you build with your workouts.
The first tip is one which many people tend to look over.
They think that all it takes to build lean muscles is how much weight they lift.
However, this is not the case.
When performing weight training exercises, you want to use weight which you are comfortable with at first.
Perform each repetition slowly to increase the usage of the muscles.
A good rule to stick with is take two seconds to lift the weight in the positive direction, hold for one second, and descend in the negative position in three seconds.
This will give your muscles a much harder workout, then if you did each repetition in a fast pace.
The second tip is another one many tend to not care about.
Your diet.
No, this does not mean a diet to lose weight, but a diet to build lean muscles.
In order for you to build lean muscle quickly, you must consume the proper amount of protein, carbs and fats daily.
A good rule to follow for this is the 40-40-20 rule.
This means that for 40% of your daily intake should be protein, 40% is carbs and 20% is fats.
The protein you want to consume is of high quality.
Eating meats like chicken, fish, beef, etc.
are all good.
The carbohydrates you want to consume are high in fiber like fresh fruits and vegetables and whole grains.
Avoid anything refined grains and sugars are your body will turn this into fat.
The fats you want to consume are healthy, natural fats.
You do not want to consume man-made fats like from processed foods.
Another tip that many try to ignore, but always soon regret it is stretching.
No one likes to spend the time stretching, they always just want to get right down to business and lift weights.
However, if it is extremely important to always stretch before lifting any weight or performing any cardio exercises.
If you do not stretch you put yourself into much greater risk of injuring your muscles.
Also, if you do not stretch you will not build lean muscle quickly.
A good rule to follow for how long you should spend time before working out stretching is to stretch for half of the time you spend working out.
So if you are going to workout for 30 minutes, spend an extra 15 minutes before to stretch.
Stretching after workouts is also very good to do.
Working out to build lean muscle quickly does not need to take hours and hours a day.
Spare your time and not your sweat by increasing the intensity of your workouts and decreasing the time you spend working out.
You will find that it is much for effective to spend 30 minutes of high intensity workouts, then to spend 1-2 hours of moderate to low intensity.
To build lean muscle quickly, it's best to follow a well-planned workout routine and meal plan because you do not want to spend so much time working out and not see the results you want.
Below are a list of tips that if followed correctly, will greatly increase the amount of muscle you build with your workouts.
The first tip is one which many people tend to look over.
They think that all it takes to build lean muscles is how much weight they lift.
However, this is not the case.
When performing weight training exercises, you want to use weight which you are comfortable with at first.
Perform each repetition slowly to increase the usage of the muscles.
A good rule to stick with is take two seconds to lift the weight in the positive direction, hold for one second, and descend in the negative position in three seconds.
This will give your muscles a much harder workout, then if you did each repetition in a fast pace.
The second tip is another one many tend to not care about.
Your diet.
No, this does not mean a diet to lose weight, but a diet to build lean muscles.
In order for you to build lean muscle quickly, you must consume the proper amount of protein, carbs and fats daily.
A good rule to follow for this is the 40-40-20 rule.
This means that for 40% of your daily intake should be protein, 40% is carbs and 20% is fats.
The protein you want to consume is of high quality.
Eating meats like chicken, fish, beef, etc.
are all good.
The carbohydrates you want to consume are high in fiber like fresh fruits and vegetables and whole grains.
Avoid anything refined grains and sugars are your body will turn this into fat.
The fats you want to consume are healthy, natural fats.
You do not want to consume man-made fats like from processed foods.
Another tip that many try to ignore, but always soon regret it is stretching.
No one likes to spend the time stretching, they always just want to get right down to business and lift weights.
However, if it is extremely important to always stretch before lifting any weight or performing any cardio exercises.
If you do not stretch you put yourself into much greater risk of injuring your muscles.
Also, if you do not stretch you will not build lean muscle quickly.
A good rule to follow for how long you should spend time before working out stretching is to stretch for half of the time you spend working out.
So if you are going to workout for 30 minutes, spend an extra 15 minutes before to stretch.
Stretching after workouts is also very good to do.
Working out to build lean muscle quickly does not need to take hours and hours a day.
Spare your time and not your sweat by increasing the intensity of your workouts and decreasing the time you spend working out.
You will find that it is much for effective to spend 30 minutes of high intensity workouts, then to spend 1-2 hours of moderate to low intensity.
To build lean muscle quickly, it's best to follow a well-planned workout routine and meal plan because you do not want to spend so much time working out and not see the results you want.