You can’t go wrong with any of the following 3 options to build muscle.
1) Eat right
3) Drink lots of water
If you’re eating right, exercising, and drinking lots of water you should be doing just fine to get your body built up. However, if you don’t eat right or exercise regularly you won’t see much progress in your muscles. If you aren’t getting enough protein in your diet you will have a hard time building muscle as your body is lacking in amino acids to help repair muscle tissue.
To gain mass in your muscles you need to increase your calories. To do this you must increase your protein intake and decrease your carbohydrate intake. Protein helps your body repair muscle tissue. This process is called building muscle.
Protein can be found in dairy products such as milk, cheese, yogurt, and eggs. You also can find protein in meat and fish. When you are choosing your protein foods make sure that they are low in fat and high in protein. For example, you can get a whole chicken breast that is 2% fat and 35% protein.
Carbohydrates can be found in grains and other starches. Carbohydrates are broken down into glucose which is then used by the body to create energy. The body does not store carbohydrates so you need to eat them. Your body breaks down carbs into glucose and uses it for energy. Some people may have a hard time eating carbs because they are high in fat. It’s a good idea to cut out these foods from your diet completely and eat only protein and vegetables.
When you exercise you want to focus on compound movements like squats, bench press, dead lifts, pull ups, dips, pushups, and overhead presses. These exercises help you to build more muscle. You can also use free weights to work your upper body such as dumbbells, barbells, and kettle bells.
Drinking water is also important when trying to build muscle. Water is needed to flush toxins from your body. You can drink as much water as you want but if you’re not peeing enough then you won’t be flushing the toxins. The more water you drink the more your body will flush out the toxins.
In conclusion, eating right, exercising, and keeping hydrated all play a role in how fast you gain muscle. These are the most important things you need to keep in mind.