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Quick tips to built muscle fast

Updated on October 15, 2014

Working out

Dedication is one of the most fundamentals parts of working out and building muscle. You have to stay focus to stay on track.

Quick tips to built muscle fast:

Diet:

Make sure you eat enough calories during the way. So if you were eating 2,000 calories a day, you should increase to about 2,500 or even 3,000 depending on your own calorie needs. Calories is what helps feed the muscles when they need to burn energy. Make sure you are eating clean and healthy calories and not fat calories. Some fat calories are good, so when choosing fat calories make sure they are unsaturated fats. You want the good fats in your body not the bad fats. When I first started working out, I was not aware of everything I needed to do and eat. Eating the right way is very fundamental to get the best quick results. You need to understand you can work out all you want but if you are not eating properly then you are not doing good to your body.


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Eat enough protein in your diet:

Muscle need protein to grow so this means you need to intake enough protein to built the muscle. Protein provides the building blocks to muscles.

How much protein do you need per day?

You calculate your weight by a factor (0.4, 0.5, 0.6, 0.7, 0.8) to know the grams of protein per day.

0.4: Sedentary, no exercise, no heavy manual labour job

0.5: midly active, fat burning excersie 5-7 times a week, no weights or heavy manual labour job

0.6: Moderately active, fat-buring exercise 5-7 times a week, weight training 3-4 times a week

0.7 Advanced activity, fat burning exercise 5-7 times a week, 1 hour weight training 5 plus times a week

0.89; Elite- Level Athlete

So you can make your choice and see where you fall. This list is a calculation and estimate of many experts which can help you calculate your protein intake per day by grams you need to intake daily to get the best results.

Remember every body is different and so you will have to calculate the amount of protein you need to intake in your own. My own philosophy to get the best results quicker is to have extra protein and see how it goes. You have to try out what's best for you. There is not an exact blue print to grow muscle. You have to experiment and see what is best for you first and then see which method and calculation bring you the best results.


What is the right protein for you?

There are two kinds of wey protein. One is wey protein concentrated which is 80% protein and the other kind of wey protein is wey protein insolated which is 90% protein. When buying protein you can check the nutrition label. One important tip to check out on the label of any protein container is to check for the lowest carbohydrates protein in the market. This way you can choose which carbo hydrates you want to eat after working out. You don't want to much carbohydrates in your diet. Wey protein has a fast digesting carbs.

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Work out the right way



Dwayne " The Rock " Johnson Workout video 2013

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