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13 Dec 2016

Ways to Build Lean Muscle Quickly

A lot of guys struggle to gain lean and hard muscle. Building a good body requires a right mix of diet, exercise and rest.

Here are some simple, easy and effective tips that can help you gain lean muscle mass quickly:

1. Begin Eating Healthy

If you want to gain more muscle, you must try to wipe out processed and junk food from your diet. Your aim is to help your body build muscle and not make it struggle digesting bad food.

Try to have whole foods. purchase steroids online They are great for your body and promote muscle growth. You might find whole foods a bit expensive but they are essential and irreplaceable.

2. Increase Your Protein Intake

I am sure you are already aware of the importance of protein in building muscle. Your muscles need protein to grow and repair. Not just this, your connective tissues, joints and immune system needs protein to function well when you are training hard.

If you train hard in the gym, you must try to get 2g of protein for every Kg of your weight. If you can not get this much of protein from dietary sources like meat etc., opt for whey protein.

It is not surprising that whey protein is the most popular bodybuilding supplement.

3. Lift Heavy

If you want your muscles to grow big, its important to lift heavy. legal steroids center You need to surprise your body by lifting heavy. When you lift more than what you normally do, your body adapts by growing your muscles in size and strength.

Rule of the thumb is that you must increase weight when you can easily do 10-12 reps easily with a certain weight.

4. Get Enough Rest

If you want your muscles to grow, you must get enough sleep and rest. When you are working out in the gym, you are basically tearing your muscle fiber. Your muscles repair and grow in size when you are resting or sleeping.

You must get a minimum of 8 hours of sleep every night. Try to limit your workout session to 45-50 minutes per session and avoid overtraining. This is because after this, your hormones and energy levels begin plummeting that impairs growth.

5. Use a Good Bulking Supplement

Apart from whey protein, you can also use a good and effective muscle gaining supplement. Such supplements are hugely popular. Some of the best ones are a powerful combination of amino acids that not only increase protein synthesis and nitrogen retention in your body but also increase growth hormone secretion so that you can experience very quick muscle growth.


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