How to Get Muscles Quickly: A Short Guide
To get muscles quickly, you need to do three things: lift weights, eat well, and rest enough. Here’s how to do each one:
Lift Weights
Do weight lifting exercises that work many muscles at the same time. For example, squats, deadlifts, and bench presses are good choices. Do weight lifting 3-5 times a week, and take breaks between sessions to let your muscles heal and grow.
Do Intense Workouts
Intense workouts, like HIIT or circuit training, can help you get muscles and lose fat at the same time. These workouts have short periods of hard exercise followed by short periods of rest.
Eat Well
Protein is very important for muscle growth and repair. Try to eat about 1.6-2.2 grams of protein for every kilogram of your body weight each day. Carbs are also important as they give you energy for your workouts. Healthy fats help your hormones, which affect your muscle growth.
Take Supplements
Some supplements can help you get muscles faster. Whey protein, creatine, and BCAAs are some examples. But always talk to a doctor before taking any supplements.
Rest Enough
Rest is as important as exercise for getting muscles. When you rest, your body makes new muscle cells. Try to sleep 7-9 hours every night, and don’t do intense workouts every day.
Be Consistent and Patient
Getting muscles quickly requires consistency. Follow your workout plan and your eating plan. Also, be patient as getting muscles takes time.
Remember, always ask a doctor or a dietitian before changing your diet or exercise a lot. With the right way, you can get muscles quickly and safely.
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