how to build muscles fast at home

     

         How to build muscles fast at home

Now you decided to bulk up in three months, so you put a poster of a bodybuilder on your wall for motivation.

The first thing you do to reach your new goal is going to bed healthy sleep is the second most

important thing after food to help your body recover and repair you need seven to nine hours

of sleep per night for protein production and the release of human growth hormone it goes faster 

while you are in dreamland if you do not get enough sleep your stress hormones can go up it can

make you gain weight not grow muscles the next morning you wake up well rested and

 one hour earlier than usual to get the right breakfast you cook some eggs that are packed with

omega-3s protein and amino acids. You need all of those to build lean muscle mass you also get

 a bowl of fat free Greek yogurt with berries on top.

It fuels you up with protein calcium and iron for long lasting energy a protein shakes to go will help you

increase blood flow to your muscles and make it easier for your body to process and use carbs

you arrive at the gym and do a warm-up before your main routine Your trainer helped you plan a full 

body workout which is perfect for beginners. It includes one leg, one push and one pull and one core 

exercise he also told you that you should always start your routine with compound movements like 

squats rows or bench press they engage many muscles at the same time and it will release more muscle Building.

 

Hormones in your body you can move to isolation movements when you feel you are getting tired

 So, you start with squats, they engage the entire lower body and make it release human growth 

Hormone .They help improve muscle mass throughout your body because they are so

physically demanding you try to squeeze in as many squats as you can and forget.

About proper form you finish each squat halfway and keep your feet right next to each other

that is a classic newbie mistake you can never get satisfactory results if you are not

paying attention to how you are doing the exercises you might even injure yourself 

your feet must be hip width apart as soon as you approach the bottom of the movement

you must squeeze your glutes to go back up for the next rep barbell bench press is the push 

Exercise of the day It is perfect for your chest and is safe when you keep the elbows at 45 

Degrees out from the body as you rest between the exercises you tell your trainer about the 

new workout you found but he tells you to stick to your workout schedule when you constantly

change exercises and try to go too fancy you only confuse your muscles if you stop seeing 

Progress and want to spice things up you should do it carefully you can replace barbells with  

Dumbbells front squats with a back squat or add one element to your regular routine.

The most important thing is not diversity but progressive overload when you put increased load 

on your muscles they will have to adapt to it and grow bigger and the stronger you move on to 

pull-ups It is a perfect test of your upper body muscular strength and one of the few

moves that work your back and biceps you should be able to start with six slow proper form 

pull-ups and steadily get to 12 reps you feel it is too easy for you so you grab a dumbbell and 

hold it between your ankles as you go up and down you try to move in a full range without 

breaking form It is important to maximize muscle adaptation reverse crunch is your core 

exercise of the day it works out the full length of your six-pack muscle and will give you Strong 

and powerful lower abdominal muscles you want to wrap things up after 10 reps

but your trainer tells you that you really must tie your muscles to near failure

it means you must feel like you would not be able to finish one more rep because 

of fatigue you move on to some weight lifting you got to go heavy and aim for less reps

under control rather than many reps with an easy and comfortable weight your friend

 is passing by and you chat a bit about your progress a siren goes off your gym is equipped

With a chat control system, you cannot rest between sets until you are ready to lift again

 When you do it your heart rate lowers your body cannot refuel your muscles and they will not 

get the partial recovery they need your rest periods should not be longer than 60 seconds

it is enough time to get some water two thirds of all the water in your body is in your muscles 

along with protein So, if you want more muscles, you must increase your water intake

You can figure out exactly how much of it you need depending on your weight you are done

 with your workout and add some stretching to top it stretching after the training sets off

 The recovery process makes your muscle tissues longer and gives you extra flexibility

You need it to perform strength building moves with a greater range of movement

which makes them more effective your muscles become less tight and you minimize 

The risk of injury when you stretch your fascia aka the bag that holds your muscle tissue

 you give your muscles more room to grow enough gem for the day next stop lunch

You must keep the right balance between protein, carbs and fats and help your

nutrient portioning goes right your body decides which nutrients to use as fuel stores fat or put 

into muscle building when you miss certain nutrients it might store too many calories as fat

Plus, lack of vitamin e can give you muscle weakness and not enough vitamin a can result in 

dizziness and loss of balance you start with some salmon it is a perfect source of protein

and is also rich in omega-3 fatty acid and they help reduce the amount of insulin in your 

Bloodstream Insulin boosts fat storage tuna can be a healthy alternative to salmon

 With the same benefits top it with some olive oil it stimulates protein production and

prevents breakdown of tissues.

 It also helps your body sort glucose amino acids and nutrients 

Properly you order some turkey for a main course It is rich in zinc that helps protein

 Production you order some broccoli on the side that is also full of zinc buckwheat ends up on 

the plate as a source of many nutrients and vitamin b6I t helps your body absorb amino acids

 From the foods you eat you get some pineapple for dessert, other fruits will not help your body 

Building plants but pineapple contains enzymes that digest protein Plus, it has anti-

inflammatory properties to soothe post-workout pain and swelling almonds will be a good

snack to go they are rich in vitamin e and you need it to repair cellular damage caused by 

Exercise for a couple of hours after lunch you decide to do some cardio and go for a run

you bump into your friend who is recently bulked up she says you should not overdo

it with cardio because you will lose calories you need to grow your muscles She recommends 

focusing on resistance training instead if your body recovers well after it you can add some hit 

cardio sessions into your workout when you do these short and intense exercises your heart 

The rate goes up and muscle growth continues you get home and make a record in your

workout journal you put down the exercises you did today with the number of reps and sets

Without a journal like this you cannot be sure what is working for you and how fast

your progress if you also measure your weight when it stays the same and you see your 

Workout results you might be losing fat and increasing muscle So, it is important to monitor 

your body fat loss than your net weight loss you plan your workout for the next day

You train each muscle group twice per week to help your muscles adapt and grow faster

You also make a list of meals you will be eating the next day to avoid any junk food or 

drive- throughs you stay patient and consistent as you know muscle growth does not happen

Overnight.

Three months later you see the first results like all beginners you gain 12 pounds of healthy 

Muscles after this point your progress will slow down but you stay true to your plan

and it works.