UPDATE: adonisgoldenratiodiscount Howto build or gain lean muscle mass fasté Hi, this tutorial about how to build or gainlean muscle mass fasté. In this tutorial i will explain step by step how you can build orgain muscle mass fast. This tutorial contain 3 part which is diet, ExerciseGuidelines and Specific Muscle Exercises. For additional info, you can click the linkin this tutorial or just go directly to adonisgoldenratiodiscount . Are you looking for how to build or gain leanmuscle mass fast, and burn calories more efficientlyé It doesn't happen overnight (as any bodybuildercan tell you) but you'll be well on your way to adding muscle mass to your frame if youfollow these steps consistently.
Part 1: How to Build or Gain Lean Muscle MassFast (Diet) 1. Increase your caloric intake. If you arecurrently consuming 2,000 calories a day, boost that to about 2,500 calories. 2. Get enough protein to support muscle growth.Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, ifyou weigh 180 pounds, take in at least 180 to 360 grams or about 6 to 12 ounces of proteinevery day. 3. Drink Enough Water. The body needs a sufficientamount of water to build muscle at an optimal rate. Here's a great little formula to helpmake sure you are getting enough: Body weight
in pounds X 0.6 = Water Intake in ounces 4. Eat regularly. Rather than having two orthree large meals during the day something we've grown up with change your eating habitsso that you are eating five or six smaller meals during the day. To help keep your proteinintake high, one or two of those meals can be a protein shake. Here's one example, thougha quick Internet search will uncover hundreds of delicious protein shakes:8 oz skim milk 1 banana1 tbsp peanut butter 2 scoops of protein powder
Part 2: How to Build or Gain Lean Muscle MassFast (Exercise Guidelines) 1. A good diet is required for your body tobe able to maximize your potential, but there's no potential at all until you start the processof tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The bestway to do that is to start at the beginning. 2. Warm Up. Before you begin any exerciseroutine, whether it is a simple jog, or a 300 pound deadlift, start with a low intensityroutine designed to warm up all the muscles you're about to work on. Not only will ithelp you get into the right frame of mind, it canhelp prevent injuries.
You should never stretch a cold muscle.Research has shown that preworkout stretching, contrary to deeplyingrained public opinion,does not prevent injury and may in fact result in poorer performance. Stretching is bestdone following a workout. 3. Limit your cardio training. While doingcardio is great for fat burning, it can limit muscle growth by burning up glycogen and aminoacids. If you must keep cardio as part of your fitness plan, try sprint intervals: oneminute at an allout sprint, followed by two minutes of light jogging. Do this for no morethan a half an hour, three times a week. 4. Get your rest. Your body needs time torecover, and to repair (build) your muscles,
and to do that you will need at least 7 or8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep. Part 3: How to Build or Gain Lean Muscle MassFast (Specific Muscle Exercises) 1. Target your pecs with chest exercises.The benchpress is the most dependable way to gain chest muscle, although there are lotsof different exercises for the chest. For the benchpress, start with a weightthat you can lift comfortably. If you are a beginner, try lifting the bar along with5 lbs or 10 lbs on each side. With arms at shoulderwidth apart, grab onto the bar andslowly lower the bar until it's about to touch