If you’re trying to gain muscle mass and quickly at that, there’s one teeny tiny mistake you can be doing right now that can literally “zap” your hard earned muscle gains into thin air.
Weight gain must not be attained by changes in diet only. Adequate exercises are required to ensure a healthy weight increase. If you are thin and just want to add some pounds to your scrawny build, you can consider working out thrice per week. For each work-out, engage in some moderate physical activities such as jogging, brisk walking or fast walking, or play a game of sport. Be sure to sweat it out for half an hour or more.
Eating fish and foods with omega-3 fatty acids would help us to gain muscle mass indirectly. Go for fish with tons of omega-3 fatty acids, such as salmon, mackerel, lake trout, sardines, tuna and herring. Flaxseeds, walnuts, oregano, cauliflower, mustard seeds, cabbage, broccoli, brussel sprouts, tofu, spinach, kale, soybeans are all rich sources of omega-3 fatty acids.
If you do 10 repetitions for an exercise, then perhaps you would increase the weight and attempt 6-10 reps with a higher weight. Or if you did 6 reps with a particular weight last workout, then this workout you would attempt more than 6 reps, perhaps shooting for 8-10.
Use free weights rather than machines. Because you can obtain a much wider range of motion and because free weights use several muscle groups and not just single isolated muscles, you can gain muscle mass, more so that using a machine.
Resistance training is all about building muscle mass. Weight lifting alone is never going to burn fat no matter what twists and techniques you try to follow. Why it is so?- because you can not change anaerobic nature of weight lifting – gain muscle exercises no matter how you slice it.
If you truly want to gain muscle mass soon, then you need to realize that squats and dead lifts are the foundation to your journey. These two amazing exercises can build you foundation faster than just about anything out there. They work out just about all muscles in your body and they tend to help you put on quick, healthy pounds of muscles.
The next question will naturally be about the source of information or knowledge. You can very well depend on the books written by the authors who have practical experience in this field or the websites that provide valuable information on body building activities. If you have a computer and an internet connection at your home or office, the later will be the easiest method to gather information on bodybuilding.
Proper intake of nutrients is the second factor to be considered to gain muscle mass. You have to take many nutrients to get the best nutrition. These include Vitamins, amino acids, fatty acids and proteins. Proteins are the most important nutrient required so make sure you select a quality source.
To gain muscle mass fast you should rely on yourself to find a great routine that works. If you find a workout you like, try it out. In most cases you will need to tweak it for your individual needs. As everyone’s muscle density, fat ratio and body type are different and this will directly affect your results.