How to Build and Gain Lean Muscle Mass Fast?

UPDATE: [http://adonisgoldenratiodiscount.com]How to build and gain lean muscle mass fast? Hi, this video about how to build and gain lean muscle mass fast?. In this video i will explain step by step how you can build or gain muscle mass fast. This video contain 3 part which is diet, Exercise Guidelines and Specific Muscle Exercises. For additional info, you can click the link in this video or just go directly to adonisgoldenratiodiscount.com. Are you looking for how to build or gain lean muscle mass fast, and burn calories more efficiently? It doesn't happen overnight (as any bodybuilder can tell you) but you'll be well on your way to adding muscle mass to your frame if you follow these steps consistently. Part 1: How to Build or Gain Lean Muscle Mass Fast (Diet) 1. Increase your caloric intake. If you are currently consuming 2,000 calories a day, boost that to about 2,500 calories. 2. Get enough protein to support muscle growth. Aim for at least 1 to 2 grams of protein for every pound of body weight. For example, if you weigh 180 pounds, take in at least 180 to 360 grams or about 6 to 12 ounces of protein every day. 3. Drink Enough Water. The body needs a sufficient amount of water to build muscle at an optimal rate. Here's a great little formula to help make sure you are getting enough: Body weight in pounds X 0.6 = Water Intake in ounces 4. Eat regularly. Rather than having two or three large meals during the day something we've grown up with change your eating habits so that you are eating five or six smaller meals during the day. To help keep your protein intake high, one or two of those meals can be a protein shake. Here's one example, though a quick Internet search will uncover hundreds of delicious protein shakes: 8 oz skim milk 1 banana 1 tbsp peanut butter 2 scoops of protein powder Part 2: How to Build or Gain Lean Muscle Mass Fast (Exercise Guidelines) 1. A good diet is required for your body to be able to maximize your potential, but there's no potential at all until you start the process of tearing down your old muscles and rebuilding them bigger, bulkier, and stronger. The best way to do that is to start at the beginning. 2. Warm Up. Before you begin any exercise routine, whether it is a simple jog, or a 300 pound dead-lift, start with a low intensity routine designed to warm up all the muscles you're about to work on. Not only will it help you get into the right frame of mind, it can help prevent injuries. You should never stretch a cold muscle. Research has shown that pre-workout stretching, contrary to deeply-ingrained public opinion, does not prevent injury and may in fact result in poorer performance. Stretching is best done following a workout. 3. Limit your cardio training. While doing cardio is great for fat burning, it can limit muscle growth by burning up glycogen and amino acids. If you must keep cardio as part of your fitness plan, try sprint intervals: one minute at an all-out sprint, followed by two minutes of light jogging. Do this for no more than a half an hour, three times a week. 4. Get your rest. Your body needs time to recover, and to repair (build) your muscles, and to do that you will need at least 7 or 8 hours of sleep a night. Avoid caffeine and alcohol for deeper sleep. Part 3: How to Build or Gain Lean Muscle Mass Fast (Specific Muscle Exercises) 1. Target your pecs with chest exercises. The bench-press is the most dependable way to gain chest muscle, although there are lots of different exercises for the chest. For the bench-press, start with a weight that you can lift comfortably. If you are a beginner, try lifting the bar along with 5 lbs or 10 lbs on each side. With arms at shoulder-width apart, grab onto the bar and slowly lower the bar until it's about to touch the bottom of your chest; push up explosively until your arms are fully extended upwards. Do 8-10 repetitions (reps) like this for three sets, adding additional weight each set. Lift weights on the incline bench press. The incline is like the bench press, but the bench is slightly elevated at about 40 degrees. It will be harder to lift the bar on an incline, so start out with less weight than you would on the bench-press. Do push-ups. Combine push-ups with other chest exercises, or do them independently. Keep your arms at shoulder-width when you lower yourself down. The closer your hands are to one another, the more you'll work your triceps. By [http://adonisgoldenratiodiscount.com] how to build or gain lean muscle mass fast how to build muscle how to build muscle fast best way to build muscle how to build lean muscle how to build muscle mass how to gain muscle how to gain muscle fast best way to gain muscle    • How to Build and Gain Lean Muscle Mass Fast?