suggestions to grow muscle fast,learn how to grow lean muscle mass

I see so many people come to the gym week after week, month after month nut never make any gains what so ever. It is impossible to make any real gains if you use ineffective techniques. That is why most folks sooner or later give up because they are unable to build muscle as fast as they want. You can have all the willpower and motivation in the world but if you have no idea what you are suppose to do, you will not grow muscles. In this article I will point out some very important factors that you need to know.

1) To make your muscles grow you need a surplus of calories. Your intake of calories has to exceed your caloric expenditure. It is a rule that has to be followed. No matter how perfect your workout schedule is, if you do not follow this rule, you will fail. Count your calories!

2) Eat the right calories from the best muscle building food sources. The quality of the calories you eat is just as important as the total number od calories. Not all calories are the same. The three main food groups you should focus are:

High Quality Protein - Protein repairs and builds muscle tissue and is the most important nutrient if you goal is to make your muscles grow. For example: lean red meat, fish, poultry, eggs, skim milk, cottage cheese, natural peanut butter and whey.
High Fiber, Natural Carbohydrates - Carbohydrates help to absorb proteins and provide the energy you need to do your workouts. Carbs are your body[ number one source of energy. Stick to high fiber, unrefined carbs like oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products.
Healthy, Unsaturated Fats - Essential Fatty Acids (EFA) are highly beneficial to the muscle growth process by improving the metabolism, increasing testosterone levels and volumizing the muscle cells. You can get EFA[ from seeds, nuts, fish, avocados and liquids like flaxseed oil.
3) Keep a record of your workouts. Progression makes your muscles grow and you can make progress when you know exactly what you did in the past. You break down your muscle fibers by training with weights and your body reacts to this stimulus by rebuilding the damaged fibers stronger and larger.

If you want this process to happen then focus on progressing in the gym from week to week. You can either increase the amount of weight on a specific exercise or increase the number of reps performed on a specific exercise. Adding weight is the best method, so use that as much as you can. If you keep a accurate record you know exactly if you are making progress, if you are not making progress you are not building muscle.

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How to Gain Muscle by Eating Right

If you are focused on gaining muscle mass, you may think that the only thing you need to be worried about is working out to help your muscles grow. That's not true. The only way you are going to gain muscle is by eating right.

Protein

First things first, if you want muscle mass, you have to give your body what it needs to make muscle, which is protein. The body uses protein to build muscles. You should try to focus on lean proteins that just give your body the healthy part it needs, without the fat that can come with many proteins. Look for beans, lean meats, eggs and fish as your intake options.

Fat

While many people think that any meat is good to take in while trying to gain muscle, that is not true. Fatty meats are going to give your body more work to do to process the parts it does not need. When fat goes into the body, it can clog things up and slow things down. While your body is trying to process and remove fat, it can slow down the rest of its work.

Meals

Instead of just a few meals a day, try to up your meal intake. 5-6 healthy smaller meals through the day means your body will have everything it needs to build the muscles you want. Also, make sure you are getting coverage from all of the food groups so your body is getting all of the nutrients it needs to thrive. Fruits and vegetables, milk and whole grains are vital.

Water

Water is vital for the body to build muscle mass. If your body doesn't have the water it needs, it will not be able to clear out toxins and conduct all the operations it needs to build muscle mass quickly and easily.

It is practically impossible to gain muscle without the proper guidance... Read my personal story of how I gained over 20 pounds of solid muscle in just 10 weeks: Build Muscle Quickly

Jay Steeley is an Ezine Expert Author™ in the fields of muscle building, weight loss and nutrition. He is also an avid writer and frequently guest writes for the ® Review Companion.

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