Idiots guide to fast building basics !

[Stingray]

How to Build Your Body Fast
If you’re looking to build muscle quickly and have more explosive energy, you can develop a workout regiment that will strength and muscle mass through the right workout schedule and diet.

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EditPart One of Four:
Developing an Effective Workout Schedule

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   Develop a realistic workout schedule. Set achievable goals and decide what you want to accomplish from working out. Set a goal that has a concrete result, like getting your https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm%7Cbody to a certain number, losing a certain number of pounds, or being able to see that six pack of abs.
   • If you are new to working out or are returning to the gym after a long period of time, start slowly. You won’t build your body fast by pushing yourself too hard and getting injured.
   • It may take longer for you to see results if you haven’t kept a consistent workout schedule, so stay patient and consistent.
   • Focus on strength, not necessarily on gaining a certain amount of muscle. Increasing your overall strength allows your body to better recruit muscle fibers, allowing your physique to change faster.
   • The reason for developing a realistic workout schedule is that it will keep you on the fastest track to building your body quickly. Realistically, men can expect to build at most 2 pounds of muscle per month. Women can build at most 1 pound of muscle per month. However, this kind of gain is from a frequent workout schedule of about five to six days a week.
   
   
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   Determine your situation and goals. Be realistic about your overall schedule and how much time you can devote to working out. Maybe you only have 30 minutes a day to work out, or you have a few days a week where you can do more.
   • Knowing how much time you can devote to building your body will help you develop a schedule and routine that will maximize your growth quickly. By having a consistent schedule that you keep to, you train your body to expect to be in an anabolic state more often. This helps faster growth.
   • Aim for between three and five workouts per week, depending on your schedule. If you can only workout a few times a week, try to block out enough time so that you can workout for about 75 minutes.
   • Evaluate your current fitness level and experience. If you are newer to working out, then you want to populate your schedule with less strenuous workouts at the beginning to prevent injury.
   • People newer to working out will typically see gains faster because the body isn’t used to strenuous activity and having to repair muscles. However, after the initial shock, your body finds a pattern. Don’t stop just because you may see quick results.
   
   
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   Target your whole body. The fastest way to build your body is to train multiple muscle groups at once, and make sure that during your weekly routine you are training every part of your body. It’s also important to switch up your training. Lifting the same weights or running the same two miles every couple of days won’t deliver quick gains. By training multiple muscle groups at the same time instead of just focusing on one, you get to exercise these groups more often, leading to more frequent growth stimulation.
   • This doesn’t always mean doing full body workouts. This means that during the course of a week, you hit each muscle group.
   • If you decide that you can realistically workout three days a week, build a schedule that will allow you to workout your whole body by the end of the week. For example:
     • On day one, work your chest shoulders, and triceps.
     • On day two, train your back and biceps.
     • On the third day, train your legs, or do some cardio training like running or stairs.[1]
   • Make sure that you also get enough rest. The key to success is working the right body parts at the right time, while still getting a good amount of sleep. Muscles actually grow through a cellular process where your muscles repair themselves by fusing fibers back together after a workout.[2]
   
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EditPart Two of Four:
Doing the Proper Exercises

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   Workout correctly. You should work out no more than five days a week when it comes to lifting weights. This is because overtrainingand injury can occur, resulting in you not seeing results.
   • During the first couple of weeks, focus on building strength. This means lifting heavier weights at lower reps, and resting for about two minutes so your muscles don’t fatigue. After you’ve begun to build mass, do more intensive workouts with higher reps and lower weights to tone your muscles while still building. Rest times on lower weights should be around one minute.[3]
   • Don’t overtrain because you're not getting bigger quickly enough. Trying to speed up the process will make you feel too sore to want to work out. A diligent workout plan can show results of about half a pound of muscle gain a week in men, and about half a pound every two weeks in women.[4]
   • Cardio can be done every day, if you wish, and is very important when it comes to shedding any unwanted fat. Do cardio after you workout, not before, to ensure that your body can perform at a peak level, as cardio will tire you out.
   
   
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   Follow your workout plan to shed unwanted fat and gain muscle quickly and effectively. Remember that you want to be working out larger muscle groups, spending different days focusing on different parts of your body. In addition, remember to populate your schedule with different, more advanced routines as you progress. If you want to see fast progress each week, you have to advance your routine each week.
   • Start by adding five pounds to the weights you lift each week. Add an extra set to your routines at the end of the week to prepare for upping the weight the next week.
   • If you workout your chest, triceps and shoulders on Monday and/or Thursday, focus on your back and your biceps on Tuesday and/or Friday. On Wednesday, work out your legs and add some cardio to your routine.
   • Find a good workout that fits your body and goals. If you want to build size and strength, vary your rep ranges depending on the workout. Start with low rep sets (5-8) with heavy weights on one day, and then lower the weight while increasing the reps (12-15) on the next day you work that muscle group.
   • Varying your weight and reps will keep your muscles guessing, forcing them to adapt to varied routines increasing strength.[5]
   • Remember that you can and should add weight to your workouts each week. So even on the lower weight days, you want to be increasing how much you lift.
   
   
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   Maintain a good cardio plan by doing some type of cardio on the weekend. Cardio can help you get energized for the start of the week.
   • Run a couple of miles, swim, do some bodyweight workouts, or even yoga during the weekend to help your body stay focused.
   • Though you might think cardio will burn your muscle and your fat from putting your body in a catabolic state, 30-45 minutes of cardio a week can actually help build muscle. Because cardio workouts increase the number of capillaries in your muscles, you can get more oxygen and other nutrients flowing through them to build mass and increase recovery time, ultimately building your body up faster.
   
   
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   Do not be afraid to ask for help. Most gyms or fitness clubs have staff members that can help you build a diet and exercise plan that’s tailored to your body. A trainer can also lead you through workouts and keep you on track.
   
   
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   Having a trainer aiding you will help you learn how to work efficiently and get the most from your time and efforts in the gym.
   • Trainers will also monitor your progress, keep you on a well-balanced diet, stay properly hydrated, and help you get proper rest and recovery.
   • Achieving your goals should be rewarding both mentally and physically. With hard work, a sensible and healthy diet, and proper rest, you will get the body you’ve always wanted.
   
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EditPart Three of Four:
Starting with an Intense Four Week Routine

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   To build your body quickly, try following a four week routine that will push you and hit all your major muscle groups. For this particular routine, try to keep workouts in the 45 minute range to avoid producing excess cortisol. Excess cortisol can increase health risks and affect sleep, digestion, and mood levels.[6]
   • For this routine, rest 60-90 seconds between each set.
   • When following this plan, workout with a 2-on-1-off routine for the fastest results. This routine will also allow for enough variety in which days you workout to keep your body guessing.
   • The weight you use will vary depending your current fitness level, and the exercise you are doing. Pick a weight that will challenge you, but not completely exhaust you.
   • This is a good routine to start with. Once you’ve completed it, start a new routine to keep seeing quick results.
   
   
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   Exercise arms and abs day one. The first day involves exercises from simple crunches to more advanced exercises like a one arm cable curl. Most of these exercises involve two sets total.
   • Crunches. Perform 20 reps, and complete one set. Rest for 60 seconds.
   • Ab Ball. Perform 15-20 reps, and complete one set. Rest for 60 seconds.
   • Leg Raises. Perform 8-12 reps, and complete one set. Rest for 60 seconds.
   • V-Up. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
   • Hammer Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Overhead Dumbbell Tricep Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Preacher Curl with Barbell. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Palms-Down Grip Cable Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Reverse Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • One Arm Cable Curl. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
   • Palm-Up One Arm Cable Pushdown. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
   
   
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   Exercise legs and forearms on day two. This involves squats, leg extensions, and curls. You will complete at least two sets for each of these exercises.
   • Squats. Go for barbell squats over a machine to afford your body more range of motion and less risk of injury. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Leg Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Barbell Lunges. These are like regular lunges, but add barbells for extra intensity. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
   • Seated Leg Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Leg Extension. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Laying Leg Curl. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Hack Squats. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Standing Calf Raises. Perform at least 10 reps and go until you can’t continue. Complete one set. Rest for 60 seconds.
   • Reverse Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Regular Wrist Curls. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   
   
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   Exercise Chest and shoulders on day four. After a rest on day three, workout your chest and shoulders with bench presses and deltoid exercises.
   • Wide-Grip Incline Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Wide-Grip Flat Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Wide Dips. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Narrow-Grip Flat Bench Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Cable Flyes. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Dumbbell Military Press. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Upright Row. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Front Deltoid Dumbbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Front Deltoid Barbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Incline Side Deltoid Dumbbell Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Front Deltoid Cable Raise. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Side Deltoid. Perform at least 10 reps until you cannot continue. Do one set.
   
   
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   Exercise your back and calves on day five. For day five you will be targeting your back with rows and pulldowns. To exercise your calves, you’ll complete a series of calf raises.
   • Dumbbell Bent-Over Rows. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
   • Wide-Grip Palm-Forward Pulldown. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
   • Pullovers. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
   • Wide-Grip Pulldown Reverse Grip. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
   • Seated Cable Row. Perform 8-12 reps, and complete two sets. Rest for 90 seconds.
   • One-Arm Dumbbell Row. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Seated Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   • Standing Calf Raises. Perform 8-12 reps, and complete two sets. Rest for 60 seconds.
   
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EditPart Four of Four:
Eating the Right Diet

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   Evaluate your diet. Before you jump into trying to build muscle, you have to make sure that you’re eating enough of the right food to properly fuel your workouts. Your body will need a healthy, sensible diet to maximize your progress.[7]
   • Supplements should be just that, supplements to your diet. Whether you use them or not is your choice. Supplements will only provide you any benefit if you eat a proper diet, work hard, and allow yourself proper sleep and recovery time.
   • Stick to natural foods that will boost your energy and maximize your recovery. Onions, blueberries, and peppers are great brain food. Quinoa, turkey and asparagus contain nutrients like folic acid and manganese, which are mood boosters. Tofu, broccoli, and radicchio burn fat and contain essential proteins and vitamins. Fish, beef, and avocados will help you build muscle and provide you with vital antioxidants and oils.[8]
   • These foods will help you build your body fast because the ingredients found here will help you body recover from workouts faster and provide you with enough protein to gain strength.
   
   
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   Consume enough protein, calories, and fats. Cutting calories is helpful when trying to lose weight, but it won’t help you build your body quickly. Carbohydrates are needed to fuel your exercise. If you’re working out, but not properly fueled, you won’t see quick gains. Proper protein intake also helps you to see quick gains. Without protein, your muscles have nothing to use when building.[9]
   • High calories put your body in an anabolic state which means that tissues in your body obtain energy for growth and maintenance. If you don’t consume enough calories your body won’t grow and you won’t enter an anabolic state, slowing growth. Take your bodyweight and multiply by 10 or 12 (depending on how fit you are) then add another 1000 to 1500 calories per day.
   • Carbs are like the gas that fuels a car. A workout without proper fuel won’t help you see gains quickly, or at all. The more carbs in your body, the more you saturate your glycogen levels preventing your body from using up protein for energy production. Additionally, carbs produce insulin which acts as a growth hormone. When your body is producing insulin you decrease muscle breakdown while increasing blood flow, which helps to build muscle faster.
   • Protein is the bedrock of fast muscle growth when incorporated into your diet and exercise routine properly. A general rule of thumb is to consume one to two grams of protein per pound of bodyweight, per day. beef, chicken, fish, whey, and egg whites are all great sources of protein.
   • The right fats are also important for quick growth. Good fats like Omega-3 fatty acids help produce testosterone levels which are another important component in how quickly you can build muscle. If you’re lifting weights or performing any kind of exercise without providing your body the right nutrients, your body won’t be able to effectively build on what you already have.
   
   
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   Eat multiple, smaller meals. For example, if you weigh 200 pounds and are trying to build your body quickly, you’re consuming around 4000 calories per day. If you only eat three meals a day that’s over 1300 calories per meal. More meals equal less caloric intake and less downtime where your body isn’t working.
   • Six meals a day at 4000 calories per day roughly equals 660 calories per meal, which isn’t a whole lot. That’s roughly a chicken breast, ½ a cup of brown rice, 2 cups of mixed vegetables, and a handful of almonds for a snack.
   • Smaller, more frequent meals also increase the release of insulin, the body’s most anabolic hormone. The more insulin, the faster you can achieve your goals, if you are eating and exercising correctly.
   • Eating slow burning carbs before working out like rice or pasta keeps your blood sugar levels relatively consistent. This allows you to train harder or longer as your body won’t crash.
   • A protein fueled meal after your workout mixed with fast burning carbs allows your body to repair itself and build muscle faster.
   
   
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   Stay away from any fast food or any type of food with high sugar and sodium levels. Too many carbohydrates are bad as they priority as body fuel over fats.
   • Carbohydrates are converted to fats if they are not burned off relatively soon after consumption. Eat foods with the right fats like fish, alongside protein and fiber.
   • Taking multivitamins can also help you stay healthy and feel more energized at the gym.
   
   
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   Eat properly before and after working out. Pre-workout and post-workout proteins will help with muscle growth and recovery. {convert|1|g} of protein per pound of bodyweight a day will help you build lean muscle.
   • Egg whites, grapes, and oatmeal are all great source of protein to fuel your workout.[10]
   • poultry and fish are other great sources of protein, but lean red meat can help you if you are trying to build more muscle quickly.[11]
   • Beef, squash, and whole grain pasta are good sources of protein and nutrients that will help you fill up post-workout and keep you feeling satisfied.[12]