If you do not want to, build muscle and the fastest and with as little work as possible. Unfortunately, I have something to take the wind from the sails. To build muscles also involves a lot of work, motivation and, last but not least, no healthy diet.
Healthy muscle building is nothing is a very complex topic, but I would like to help you achieve your goals.
Tip 1: Use a training plan
I recommend you to create a training plan for beginners with the help of a trainer. Just at the beginning, your body has to get used to the stress.
A training plan can bring you many advantages:
- Improved training success
- Increased regeneration / recovery of individual muscle groups
- Better isolation of individual muscle groups
- Reduction of over-training
Tip 2: Execution is more important than weight
Search for exercises that are fun and easy to carry out.
A clean design and fun is important at the beginning, so you stay on the ball and have motivation.
Tip 3: Change the training plan
Change your training plan every 6 weeks so that you can put your body into new stimuli so that you can build healthy muscles.
Your muscles will always want to be re-challenged and always need new stimuli, for example, other exercises or higher weights. Training variation is the key to long-term growth.
Tip 4: The training times are important
The training times are important, you should exercise either in the morning or in the evening , otherwise you can not get the optimal performance and that leads to a reduced performance during the training.
Whether you prefer morning or evening exercise depends on you, the optimal “biological” times for effective muscle development are between 9 and 11 or 16 and 20 clock.
Tip 5: Muscle failure is not always good
I do not always recommend you to exercise to the point of muscle failure. As a beginner you should be careful to get about 12 reps and 3 sets each.
Especially for beginners this procedure is very good. Muscles grow only when you irritate them.
The reason: If you train up to the muscle failure you can stimulate your muscle well, however, the regeneration times are also higher and you run danger in the over training to land.
Tip 6: Variation for more muscle mass
You should vary your training as described above. You can work with different repetition numbers. For example, if you are training 8 – 12 reps for a few weeks, you should also practice 6 – 8 reps for a few weeks. Then you can try 12 – 20 repetitions.
In doing so it is possible to train up to the failure of the muscle . With the change you are shocking your muscle, and this prevents your muscles from getting used to the stress. If you can master this step, you can also dare to use intensity techniques.
My tip: Try to vary your training plan every 6 weeks.
Tip 7: Protein-rich nutrition
You should feed on protein and provide your body with protein / protein. Protein sources are, for example, turkey, chicken, curd, fish, but eggs for vegetarians as well as nuts and quinoa .
The rule of thumb is about 1.5 g to 2 g of protein per kilogram of body weight. However, since this rule is not always easy to follow, it is also recommended to use protein shakes or protein bars for certain meals.
My tip: You should take about 1.5g to 2g of protein per kilogram of body weight to you.
Healthy foods for muscle building do not have to be expensive.
Cheap foods for muscle building are for example:
Eggs are not only high-quality, cheap protein suppliers, but also rich in energy.
They also have high bioavailability and are characterized by their choline content.
Eggs are also versatile, for example for omelettes, cakes, fried eggs and also cooked. The possibilities are almost limitless.
I must admit: Oatmeal is not for everyone.
However, oat flakes have not only a lot of fiber, but also many long-chain carbohydrates coupled with a relatively high protein content.
My tip: Just for breakfast, they start with some fruit of the ideals in the day and with a little good protein powder also the taste is right.
Yes, I know brown rice is a whole lot healthier here, but if you pay attention to the fact that you cover your micronutrients over other foodstuffs, there is nothing to stop the use of this truly cheap carbohydrate supplier.
Oils are naturally a good way to screw up your calorie intake. The great advantage of coconut oil is that coconut oil contains a lot of medium-chain fatty acids, which are excellently suitable as energy carriers.
Who does not like bananas? They are damn tasty and rich in nutrients. Therefore, you should always have a banana ready for hand, almost for the hunger in between.
Tip 8: Avoid miracle drugs for building muscle
Meide Means for Muscle Building and Abbreviations: The muscle industry often tries to establish new miracle solutions to build healthy muscles. Usually, rapid successes and a lot of muscle mass are spoken in a short time, but most of these supplements are neither healthy nor helpful. Supplements are not fundamentally bad, however, they should only be used if you are aware of the ingredients. Before you go to supplements you should have successfully converted your training plan and your muscle building diet . Supplements then only make up the last 5%, however, I exclude the following things:
- Whey or protein bars
- amino acids
- Creatine (but be careful here)
Tip 9: long-chain carbohydrates
You should take enough long-chain carbohydrates. These include, among others, vegetables, whole grain products, oat flakes, quinoa and many more. This can make the most of your body and work like a training booster.
Tip: Here I can once again oatmeal to heart breakfast.
Tip 10: Time your meals
However, you should have taken the last meal 1 to 2 hours before the workout.
The reason for this is quite simple: if you eat blood is needed for digestion and your muscles can not be optimally supplied. Your training performance is not 100%.
Tip 11: Post Workout Compliant?
After the traing you should take short-term carbohydrates to you.
This helps replenish your glycogen storage so your body can regenerate better.
Tip 12: The evening bread for muscle building
In the evening you should not eat any more food before you sleep, here is also the fact that you should have taken the last big meal about 1 to 2 hours before sleeping.
At night, your body focuses on repairing the muscles and other functions. If you have eaten something heavy before going to bed, the body will first be involved in digestion and can not build up healthy muscles.
Tip 13: Drink a lot
You have to drink a lot! It is much more important for an athlete to drink a lot, because his basic need for fluid is much higher than for people who do not make sports. In order to keep your body and muscles well hydrated, you should take at least 3 liters of water a day.
Muscles do not grow during, but after muscle training
Tip 14: Regeneration for more muscle mass
Recreation is important, especially on training-free days.
Many people are often of the opinion “much helps a lot”, but this is not the case. Large muscle groups should be trained maximum 1 time per week.
With the training you destroy your muscles and so it can happen that the progress quickly disappears. To build healthy muscles you have to give your muscles time to recover.
Muscle growth only takes place when the muscle has a stimulus (muscle training) and then gets time to regenerate to become larger.
Tip: On training-free days, you should try to stick to Tip 9 and take long-chain carbohydrates to you.
My video tip p on the subject:
Conclusion to build healthy muscle mass
You can not build up muscles quickly and healthy!
There is no shortcut to muscle building! Many people try to make money with people’s dreams, but muscle building is always associated with hard training and a healthy lifestyle. Just the “much helps a lot” thought quickly leads to you harming your body and affecting your joints, tendons and ligaments. In the worst case, this can lead to the impossibility of any sport.
Why is it not possible to build up muscles quickly?
Muscles need energy, the more muscles you have, the more energy the body needs to maintain these muscles and provide them with sufficient energy. The body does not build up muscles infinitely when it does not need them, because it is rather a burden for him. With hard training, you can show your body that he needs these muscles and “shock” him again and again so as to convince him to build muscle. Important is that you bring patience, Rome was not built in one day!
A good gym helps, but does not have to be!
Especially at the beginning you can shape your body well without a gym. However, one tends to do other things at home and is quickly distracted. In a fitness studio, on the other hand, everyone around you makes sport and that motivates of course more.