How to build your muscles fast in 3 month

How to build your muscles fast in 3 month

Bodybuilding and fitness enthusiasts Welcome wherever you are, you must be wondering now how do i make my muscles bigger,how to build muscle without weights,how to get big muscles fast All of us previously thought that exercise is the most important thing for the growth of muscles, but I am sure that you entered the gym or exercised at home and did not find any result, looking for the reason why my muscles do not grow, Well I'll answer you with this article Read on, dear.

Okay I'll teach you today how to gain weight and muscle  before you ask me how to build your body fast you must first know how to grow your muscles Inside your body.

how to build muscle inside your body?

You must know that muscles are muscle fibers when you go to the gym and perform your workout rupture of these fibers and your body rebuilds become larger than before, but to rebuild your body must meet these conditions.

nutrition

Whether you are asking me how to build your body at home or in the gym, the most important factor you should care for to grow your muscles is nutrition. Nutrition is the most important thing in building muscles. A year without food will not get any result and nutrition is divided into four sections:

1-Calories:

You must eat more calories to maintain your weight 500 calories and to know the calories to maintain your body click here.

2-protein:

Of course, protein is essential in the process of building muscle experts advise that you eat a protein such as your weight in pounds if your weight is 120 pounds should eat 120 grams protein its sources include chicken, eggs, fish and meat of all kinds.

3-carbohydrate:

Carbohydrates are very important for energy to do your various daily activities, and should be eaten a large percentage, especially before exercise, but beware of harmful carbohydrates and carbohydrate sources of rice, oats, bread.

4-Useful fats:

You should eat 20 grams of useful fat daily and I advise you to eat before exercise because it gives you a very high energy and sources of olive oil, avocado.

the exercise

In order to tear the muscle fibers inside your muscles, you must exercise, but pay attention to your performance of the exercise technique and the performance of movement properly and be careful that your workout more than 45 minutes.

Comforts

Rest is essential in the world of bodybuilding. During rest, muscles are built and recovered Comfort is divided into two parts:

1-Sleep:

Sleep is one of the most important factors of rest during sleep occurs muscle building process, and healthy sleep, especially in which hormones are released more regularly and regularly, and you should sleep 8 hours and avoid staying up and I advise you to sleep from 9 pm.

2-Rest on table days:

You should have at least two rest days in your schedule. During rest days, muscle recovery occurs.

Drinking water

Do not forget to drink water is very important as the muscles are 70% of the water, it means that water is essential in building muscle, and I advise you to drink two and a half days of water, especially during exercise, to make up for the loss of fluid in your body.

Reduce fatigue and stress

Psychological factor is very important in the world of building muscles and bodybuilding,When you get stressed or depressed, you have a hormone called cortisol called muscle enemy,This is a hormone that works to break down the muscles inside your body so make sure you are always happy.

Your body type

Your body type is very important as it determines how to exercise and how to eat and to know your body type watched this video:

In the end I hope you may have benefited from this article and this article is a door to the world of bodybuilding and muscle building thank you.