5 Laws to Get Muscle Fast + 2 Exercises

You don't have to go to the gym several times a week to build a good body. With the right attitude, you can develop a divine body in free fifteen minutes at home. Did you know that you can train a muscular body even without weights?

In this article, we are going to explain to you that you don't have to own an expensive gym or equipment at home to make yourself a muscle bundle. Strength training is especially popular among men, but it is also increasingly on the rise for women. Our directions and exercises are aimed at both men and women.

Getting muscular is hard work

The body contains enough muscle tissue to function properly. We normally do not have a bodybuilder's body because the body does not need more muscle mass. If you have work in which you put a heavy load on your biceps, these muscles will be better developed.

Bodybuilding allows you to train a muscular body. The most common way is to go to the gym. With the right exercises, you can achieve the same effect at home. You don't have to invest thousands of euros in the equipment. You don't even need weights to get a divine body.

Laws to Get Muscle Fast

Convert adipose tissue into muscle tissue

It would still be ideal to exchange fat tissue for muscle tissue, but unfortunately, it is not that simple. Burning fat tissue and building muscle tissue is separate process. Bodybuilders also refer to the process of burning fat as dry training. In order to gain muscle, you must first burn excess body fat.

During weight loss, a negative energy balance is created in the body. In other words, you do not get enough nutrients to build muscle tissue. So you first have to burn fat and only then can you pump up your body.

You can also use the exercises that we will discuss later in the article to burn body fat. You will also benefit from our advice about eating.

What type of person are you?

Getting muscle quickly is a relative term. What is fast? How quickly you can achieve results depends on your body type. In the fitness world, a distinction is made between 3 body types. These are also known as somatypes.

Somatypes - Laws to Get Muscle Fast

Depending on which type is most applicable to you, you can achieve results quickly or slowly. The following types are distinguished:

  • Ectomorph – Tall and narrow body with a fast metabolism and a low-fat percentage
  • Mesomorph - Broad shoulders and a narrow waist with little excess fat
  • Endomorph - Broad hips and short neck and slow metabolism. A high-fat percentage

Especially for the ectomorph type, it will be hard work to build a muscular body. All types require hard training and proper nutrition.

Benefits of a muscular body

Men and women with a muscular body can reap more benefits than just cosmetic benefits. We will explain the main advantages.

Benefit #1: The body will burn more calories

A muscular body burns more calories than a less muscular body. Men and women with a muscular bodies must continue to watch what they eat, but they also need more.

Benefit #2: Good for your heart

Bodybuilding is a very active sport. You would say that such intense physical exertion can be bad for your heart, but the reality is different. The effort does indeed raise blood pressure during workouts. Yet research shows that it actually benefits the heart. It improves blood circulation in your body. There is more oxygen in the blood and that is good for the muscles and your heart.

Benefit #3: Feeling better about yourself, a boost for your self-confidence

A well-built body also increases self-confidence. You will notice it right after the training. Burning muscles give you the feeling that you have trained well. Just this thought gives you a boost. Not only will you feel more confident, you will also be happier. Once you have the feeling that you have a muscular body, you will start to think better about yourself, you will feel healthier and you will get the feeling that you can take on the whole world.

How do you get muscle fast? The 5 Laws

Men and women who strive for a muscular body prefer to see results within a few weeks. It's doable, but you have to know what you're doing and you have to follow the laws of a muscular body. We will discuss 5 important qualities/pitfalls that should protect you from serious mistakes. Bodybuilding is more than just training hard. By approaching it wisely, you can prevent injuries and build muscle tissue faster.

Law #1: Take Your Time

A muscular body will cost you a lot of time and energy. You have to train hard, but it's even more important to listen to your body. In between workouts, you need to give your body enough time to repair the damage to the muscles.

Through the process of damaging and restoring muscle tissue, you build more muscle tissue. If you don't give your body time to repair muscle tissue, your body will not get the chance to create more muscle mass. Your muscles do not grow during training but during the recovery period.

After a workout, you should allow your muscles at least 48 hours to recover. Even 72 hours after a hard workout.

Law #2: Watch your diet

The body needs building materials to build muscle tissue. Every day you need to take in more energy than your body needs to function normally. You must eat enough calories. We will come back to this in the feeding schedule.

Weekly fried food is no longer an option if you want to work seriously on your body. When eating, you should pay particular attention to the amount of carbohydrates, fats and of course proteins (proteins). Men and women who are intensively engaged in bodybuilding eat 5 or 6 small meals a day.

Law #3: Get a good night's sleep

You have to give your muscles enough rest. By sitting on the couch you still use your muscles. 8 hours of sleep a night is ideal. A structural lack of sleep can lead to a deteriorated condition, obesity and fatigue. If you want to get muscular, your body has to be in good shape. While sleeping, your body has the chance to properly recover the muscles from the damage that has arisen.

Law #4: Do Exercises Right

Performing heavy workouts may be taxing on the muscles, but it can also cause injuries. Do not immediately train hard, but first, make sure that you perform the exercises technically well. For example, a wrong posture of your back can cause damage.

You should be extra careful with strength training exercises, as they can be very taxing. It is best to use instructional videos on Youtube. Compare the various videos with each other first to prevent the video from teaching you the wrong way.

Law #5: Are You Eating Enough Protein?

Important foods are carbohydrates, fats, and proteins. Proteins are especially important for developing muscle mass. It is recommended to eat 2 to 3 grams of protein per kilo of body weight daily.

The rest of the energy needs must be supplemented by carbohydrates and healthy fats. The amount of protein is geared to heavy physical training. People who don't do heavy workouts have a much lower need for protein.

Bodybuilding at home – 2 effective exercises

Don't feel like going to the gym a few times a week? Or do you want to save money for an expensive gym? Which can! You don't have to buy dumbbells or expensive training equipment for this. You can simply use your household goods. We would like to explain 3 effective exercises to gain muscle.

Exercise #1: Developing Triceps on the Bench

Of course, you don't develop the triceps by sitting on the bench, but you can use a bench for it. The exercise looks like this:

  • Step #1: Choose a piece of furniture that is not too high for safety reasons
  • Step #2: Sit on the floor in front of the sofa and place your hands behind your body on the seat of the sofa and extend your legs forward
  • Step #3: Press your body up with the arms that rest on the seat of the sofa
  • Step #4: Press your body until your arms are straight
  • Step #5: Gently lower your body again and hang for a few seconds at the lowest point
  • Step #6: Go back to step #3 and repeat the exercise 9 times

Exercise #2: Developing Chest and Abs

The push-ups known to everyone are the ideal way to develop abs and chest muscles. You can vary in the way you do the push-ups in different ways. You can make the exercises harder by placing the hands closer together. Did you know that there are dozens of other ways to train the abs and many other muscle groups without tools?

For example, try the Crunch once. You lie on your back and you should keep your knees slightly bent. Hold the back of your head with your hands. This way you can support the neck to prevent injuries. The next step is to bend your head forward toward your knees. Repeat this exercise 9 more times.

For more exercises, we refer you to the ebook.

Eat Bodybuilding Foods – Nutrition Chart

Bodybuilding demands a lot from the body. It is therefore not surprising that you should pay close attention to what you eat and how much. You must follow a strict feeding schedule as closely as possible.

To get the absolute maximum out of your body, you have to calculate how much you should eat every day. The number of calories you should consume is roughly structured as follows:

  • 40% from carbohydrates
  • 40% from proteins (proteins)
  • 20% from fats

However, it may be different for you. It goes like this:

  • To create your diet plan you need to know:
    • Your own body weight
    • Fat percentage
    • Your BMR (how many calories do you need per day)
  • The next step is to calculate how much body fat you have. You do this by expressing your fat percentage in kilograms. For example 95 kilos and a fat percentage of 10%. The result is: 95 kilos x 10% = 9.5 kilos of fat.
  • Calculate your weight without the fat percentage. In our example that is 95 kilos – 9.5 kilos = 85.5 kilos
  • Calculate your average BMR. You can do this online. For example, you arrive at 2800 calories.
  • You are going to train hard so you have to eat extra calories. To do this, add 500 calories to the average. So in our example 3300
  • The conclusion is that you should eat 3300 Kcal per day
  • The number of proteins is 2 to 3 grams per kilogram of body weight. This should be based on the weight calculated above (without body fat)
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