5 ways to build muscle quickly for beginners There are many effective and successful ways to build muscle, and among the top 5 ways to build muscle quickly for beginners are the following: 1- Increase the amount of protein eaten daily. Protein is the main component that builds muscle. Protein contains the necessary amino acids. Necessary to build muscle, and when protein is deficient in the body, it mainly affects muscle growth. A person can get their protein from eggs, milk, cheese, meat, or from industrial products that contain a high protein content such as whey.
2- max the number of hours of sleeping.
Muscles are built in the body during the time that a person sleeps, so we recommend increasing the number of sleep hours to help build muscle. 3- Staying away from harmful habits for health You should avoid all habits that negatively affect health and build muscles, such as smoking. Drink soft drinks. Eat junk and fried food. Take steroids. Take drugs. 4- Focusing on muscle in exercises Focusing on the muscles to be amplified through exercise is one of the most important ways to help build muscle quickly. It is preferable to train by a gym specialist to help you clarify the idea of focusing on the muscles to be enlarged. 5- Lifting heavy weight The process of lifting weights is one of the things that most help in building muscle, so the program designed to enlarge the muscles must include the exercise of the sport of lifting weights, but it should be noted that the increase in weights must be done gradually. Building muscle at home In order to build muscle at home, you must take into account the following things: The person must take care to get appropriate diets that consist of breakfast, lunch, and dinner. Dinner should be three hours before bed. You should not start exercising until about two hours after eating a meal. Pay attention to eating foods that contain protein. Avoid eating fatty foods as much as possible because they lead to weight gain and hinder the muscles from growing well. Tea and coffee should not be drunk immediately after eating meals because they work to break down iron in the blood and thus not help build muscle.
Build muscle quickly at home and do exercise effectively. It does not require an expensive gym or advanced muscle-building equipment, you can get results just by using your body weight. Many ask about how to build muscle at home, here are six muscle building exercises that will help you build muscle in the fastest time without sports equipment and you will see results with you in a short time.
- Running or walking helps build muscle quickly
How much protein does the body need daily to build muscle?
To build muscle in the fastest time at home you do not need an expensive treadmill or orbitrac, you will only need your legs and two pairs of shoes in good condition. “If you focus 80% of your energy on cardio, you will experience a wonderful transformation in your body,” says Ashley Marriott, author of trainer and fitness expert from Los Angeles, “Dump your Trainer”:
“Look at the runners and cyclists,” says Marriott. “They don’t train at a specific location, they focus on cardio,” he seriously repeats Marriott, “cardio, yes only cardio.” Coach Marriott explains, “Most of the people you see in magazines have Awesome abs and you wonder how they got so skinny? They are actually runners, swimmers, athletes; they don’t train much in abdominal exercises. Their diet is pure and their cardio exercises contribute to a massive calorie burn. “
Marriott focuses on an important key point in his speech and says: When you do cardio exercise, whether you are walking or running, focus on your belly button. Don’t just focus on your heartbeat, you have to focus on your stomach and pull it up. You will then notice an increase in strength.
How to do it: Try jogging and walking fast or jogging slowly for 15 to 30 minutes and then start. Every week you add 5 to 10 minutes to each running session.
Squats: exercises at home to build muscle
Build an athletic body in two months
Crossing squats is one of the best muscle building exercises you can do. It is considered one of the easiest exercises that gradually helps to move after more difficult exercises; Meanwhile, you depend on it, as your body starts to develop and start getting better results.
How to do it: Stand on your feet shoulder width apart and extend your arms in front of you or behind your head. Start by pushing back your hips and buttocks, then bend to knees. Look straight ahead and keep your chest up and flat. You must keep the back in a neutral and flat position throughout the movement. Lower down as much as possible, then return to the starting position by pressing the heel and fixing it to the floor while climbing. The heel should remain stable under weights throughout the exercise. (Pictured above, an illustration of the correct squat exercise.)
- Exercise push-up contributes to building muscle and burning fat
Build muscle for lean
Push-up exercise contributes to building muscles for beginners and targets the muscles of the chest, shoulders and triceps, and is essential in building muscle quickly and also contributes to gaining strength for the whole body. Quite simply, it is one of the best muscle building exercises in the body, so please do not neglect it.
How to do it: Place your hands on the floor a little wider, shoulder width apart and lower your body so that your chest almost touches the floor. Tighten your buttocks and contract the abdominal muscles well while lowering and lifting your body. Keep your elbows close to your sides to protect your shoulders from injury.
If you are not able to push your body up, it is easy to do the same movement, but your knees should be bent a little and kept on the ground, or do push-ups on a sloping place to make it easier for you to lift your body. Example you can lean against a wall first. Place your hands shoulder-width apart on the wall, stretching the center of your body, then press up and down on the wall or on the floor.
4- Crunching exercise helps build body muscles quickly
Bodybuilding muscle amplification program
The crunching exercise helps build core strength and can give your stomach a lot of strength, but don’t let it take over the program. Because it is a small part of a comprehensive plan to build major strength and build muscle at home, it is an important exercise for overall body strength and muscle growth.
Find your arms in front of your chest. Lift your shoulders to the ceiling with your abs and stop at the top for the movement. Do not lift your entire back off the ground, as you may tire your back. Exhale and contract your stomach muscles as you go up. Inhale and drop slowly until your shoulders are flat on the floor. Don’t step back too quickly, you have to control and focus on the movement. Assign from two to three groups of 10 heating groups.
The Legs Switch Exercises at home to build muscle
Swedish exercises to build muscle
According to what Mariot said: “The leg replacement exercise strengthens the thigh muscles and contributes to building muscle for beginners.”
How to do it: While standing with your feet parallel to your hips wide, take a big step forward with your knees bent 90 degrees. Keep your knees parallel with your ankles and keep your shoulders parallel with your hips. Take another step and repeat the process until you are tired. Do 3 sets of 10 reps for each leg. Incorporate cardio exercises with them, such as jogging or walking around the house. When you combine leg exercises and cardio exercises, you’ll give your body the stimulation to build muscle in the fastest time.