Grow your muscles naturally in a short period of time

How to grow your muscles naturally in a short period of time

Grow your muscles naturally in a short period of time without taking of extra bulking products. Every person has a different structure of their body and then we need a particular type of taking care about of it. Mainly, peoples are doing some common mistakes; usually people are not aware of it so much and people start to follow their idols along with that, they highly concerned about that what are the other peoples doing; instead of it, they are taking bulking medicines in the first impression of these medicines are pretty good but usually these medicines work are destroying you from inside and slowly-slowly they turn into you in a non former in many stages of life. Please avoid, if you want to keep fit yourself for a longer period of time.

Grow muscles in a natural way

1. Generally, we consume our meals three times a day. Except when we want to develop our muscles very fast so, start to consume six to eight meals throughout the day. It’s quite helpful to nourish your body for the whole duration of the day and also enhance your metabolism.
2. Especially include muscles building food in your diet. Try to consume such proteins which are easy to digest and in the order of the body be able to absorb easily and help out to put on some muscles.
3. Whey protein is one of the best sources of protein which can easily absorb into the body and also, another component of protein like casein it takes time to absorb by the body but, if you are taking this just before going to nap, it will be doing a great job at all. The whole night your body needs some extra nourishment, due to slow absorption of this protein called casein, muscles getting stronger too at night.
4. Ensure to consume some plenty of water to hydrate you all the time. Water is an essential element to support in building muscles. If your body is in lack of waters, it will be a decline of electrolytes and cramp. Assist shape the structure of a protein within the body. Other benefits of waters are a synthesis of nutrients, work as a lubricant, improve digestion, and maintain body temperature.
5. Need to do a regular exercise to keep blood circulation on the optimum level and pump up your muscles. Without exercise, you can’t get your dream muscles. For the development of muscles, you need to put some load on it to regain your muscle size. Make sure you are doing exercises within the regular period of time. Your muscles need regular schedule exercise to develop and regrowth it.
6. Relaxation is an important aspect to build up your muscle growth. You can take shower after completing your exercises; message could be a better option, and sound sleep is necessary for the overall growth of your body.
7. Better time of protein intake is after exercise will help you to get recover your muscle faster. Ought to consume it within 30 minutes.
8. Try to consume some fats; we are talking about here for good fats, not the bad ones. Most of the people having the misconception about fat intake. However, you don’t know how good enough is this like- Monounsaturated fat, polyunsaturated fat and Omega-3 fatty acid which is essential to the formation of testosterone level inside the human body. As well as all aware about of this, what the importance of this hormone if, you want to increase natural testosterone level inside the body should have to consume an appropriate amount of fatty acids. Like: nuts, avocado, flaxseeds, salmon, tuna, and sardines. The body needs an adequate amount of fats to the synthesis of hormones for naturally building muscle.
9. Sunbath is also a compulsory daily routine if you want to gain muscles naturally. If you are taking an adequate amount of sunlight during a day that’s mean your Vitamin D intake is enough. Vitamin D is helpful to boost the testosterone level within the body. And also reduce muscle pain along with balancing parathyroid hormone which is responsible to balance hormone.
10. You have needed to include some extra carbohydrates in your diet before to go pre-workout to give your muscles extra power to perform better and lift more weight without exhausted. In fact, carbohydrates fill up your muscles with glycogen which function to supply energy to the muscles.
11. Cleansing of your body is a most important aspect for build up muscles, without this we unable to maintain our muscles growth in a proper shape. while we are eating in a right proportion and taking all major precaution which is really very supportive in growth of muscles, but if we ignore to do a body detoxification than what happened, just take example of car if we only refill fuel in it and go for an awesome ride after some days or months the performance of car will be reduced definitely and that car needs servicing. After all, in the same way, the body needs some servicing from you, eventually, nature provides us a very extraordinary performing machine which may have the ability to recover from illness and from other endanger situation. During muscles building, you eat a lot to gain muscles although your body produces same time toxins which are quite not good enough to let stay inside your body. Symptoms may occur as Allergies, Fatigue, indigestion, bloating, body and mental illness.

Detoxify your liver with dandelion root, drinking green tea; drink some lukewarm lemon water in the morning before your breakfast.

An appropriate amount of fiber intake is necessary to clean up your intestinal track. And Vitamin C is also essential to eliminate toxin from your body. Fresh juice and smoothies are also beneficial.

[Read: Top 18 essential natural super nutritional foods for Men’s Health]

Do you know which food contains natural whey protein?

Natural resource of whey proteins are in the description below, try to include more dairy products in your daily diet to support your bodies health to grow muscles rapidly. One thing should keep remembering in your mind that doesn’t consume these type of healthy dairy products once in a while otherwise digestion may fluctuate. Need to take dairy products throughout the day in a decent proportion. after some time once your system becomes habitual then you can increase your daily requirement moderately.

Ricotta cheese: Milk products like ricotta cheese is the natural source of getting whey protein. It contains also necessary beneficial nutrients for the body like zinc, vitamin-B, calcium. which is quite helpful to promote your muscle growth.

Yogurt: Simple plain Yogurt (unflavored) is also a good source of casein and whey protein.

Milk: Contains a real source of whey protein. all kind of processed packaged whey and casein protein come from kinds of milk. If you consume whey protein in a natural form, your body digestive system will remain fully functional for a longer period of time.

Just because of your body needs processing to digest the milk to pull out all essential nutrient from it and provide last product as whey and casein to your body to finally utilize as a muscle growth.

Avoid eating these foods during faster muscles growth

• Less consumption of potato chips. A study shows that 17 pounds of weight gain by the people those are eating potato chips on the regular basis.
• White Bread, white rice and white pasta instead of these things you should have to consume Brown Bread and Brown rice.
• Eat to avoid junk foods. Like- frozen pizza, burger, doughnuts, cakes, ice-cream, refined flour and diet soda they are completely rich in calories, which are responsible to increase your weight fast.

Natural ways to build your muscle

• Body and mind connection is necessary while you are doing exercises; during exercises signal sent by the body toward the brain to releases, a chemical called Acetylcholine to communicate muscles within the body. To promote enhance the growth of muscles.
• Try to perform all of your different types of exercises in natural surroundings to get the maximum amount of oxygen intake into your body and used in the faster development of muscles. Lots of time you may notice that outdoor exercises give you a more energetic feel compare than indoor exercises. Try to perform exercises with the bare body to get the sensation of proper relaxation.

You should not have to consume extra protein powder to grow up your muscles. Do you know that what the adverse effects of taking extra protein into your diet? Like- protein bars, powder and much more.

Protein poison occurs, when you are simply consuming through your diet too much protein. Stone formation is recent a common problem amongst such peoples those intake more protein through their diet more than required limits.

Best food for grows muscles naturally

• If you are a vegetarian then you need to eat some good source of protein. Like- Legumes, Lentils, Beans, Nuts, Chia Seeds (16.5 g), Hempseed (31.56 g), Pumpkin Seeds, Flax Seeds (18 g) and Quinoa. Make sure if you want to obtain all types of amino acids then need to combine it with another source of proteins. Besides this, not to really rely on one source of protein intake.
• Even though you are a non-vegetarian then there are lots of options available for you. Chicken breast (30 g), Turkey (29 g), Red meat, Tuna (30 g), Salmon (20 g), Eggs (13 g) dairy products like Cheese (25 g), Yogurt and Milk.
• Other nutrition’s are also important to develop muscles. Like: zinc, vitamin B, iron, calcium and vitamin D3, magnesium, selenium, and potassium.
• Spinach, Broccoli, kale, and beetroot are some of the major sources of Iron, Vitamin-B, fiber, zinc, magnesium, in addition to the rich source of other macro and micronutrients.

Protein absorption

Protein absorption mainly depends upon your enzymes number present in your stomach and gastric juices in good proportion releasing by the pancreas or not. Pepsin is released by stomach which helps to break down the protein structure into amino acids. Although rests of the proteins start to break down in the small intestine by proteases (release by the pancreas) into turning it in amino acids.

 A body can use only 0.9 gram of protein for each pound of body weight. That’s mean a 150-pound person can’t utilize more than 135 gram of protein.

If you wish your body absorbs more protein compare than your regular diet, in that case throughout the day protein consumption is a better option for you. The most important thing for better utilization of protein, by the body, is after exercise or workout.

Drink plenty of water to keep hydrates yourself even though it assists protein synthesizes.

Important exercises to gain muscle fast

If you want to increase your muscles size in a short period of time. So, first of all, you need to do some warm-up exercises to keep your blood circulation with a flow within the body. Walking, running and skipping is one of the best exercises which bring blood flow at an optimal level and helps you to save from further injuries to you while performing exercises.

• Barbell squat

this exercise is very powerful in term of gaining muscles. When you perform barbell squat, it normally increases your core strength performance. Targeting Lower body area muscles give them strength and increase muscles size.

How to perform

keep right posture while lifting the barbell; maintain right space in between of legs just outside of shoulders. Perfect grip on the bar with your both hand space equally apart and your face should remain straight and chin in slightly upward position.  And now start the bending of the knees ready to go for up-down movement. Hold your spine with a proper balance and go down toward the floor and keep knees little bit outward during the repetition of reps. once you go upward direction during barbell squat keep focusing over on your core strength.

Benefits

1. Reduce risk of injury of the lower body part if you take proper precaution in terms of maintaining straight body posture or use proper technique.
2. Build up your core strength.
3. Increase your running and jumping capabilities.
4. Faster muscles growth in the lower region.

• Pull-ups

pull up exercise is very useful to build up upper body muscles strength or growth. And it also works evenly on lots of muscles in similar time. What should you have not to do or mistaken by common men while performing a pull-up exercise? No.1 is irregular swinging movement most of the people doing this mistake commonly. Another important thing is the wrong way of performing pull-ups like a jerk with legs or kicking frequently. Another one is not to fall off into your joints it may have strong possibility passes injury to your joint.

The right way of performing pull-ups: –

narrow or wider grip choice while during pull-ups are not an most favorable position for shoulders it may lead to injury at any moment. The right way is little more shoulder wide grips is the perfect and comfortable position, which is quite helpful to perform work out on overall muscles evenly without putting trouble to your arms or joints. The two more popular way people perform this pull up is straight pull-up and arch pull-up along this it may perform with a cross leg pull up or a straight leg pulls up. Which one is favorable for you? That is really up to your choice. When you start to do up and down movement while bending your arms you start to pull up your rest of the body nearby the bar use of your core strength and complete it with a full range of motion.

Benefits

1. It works as on large and small muscles both equally.
2. Pull-ups improve the posture of the body and give you an attractive physique.
3. Gradually increase your spinal strength and joint wellbeing.
4. Reduce back pain naturally.

• Push-ups

push-ups are very popular among youngsters and pro wrestlers both. This is a well known classical exercise which supports the body to builds up your muscle growth with dedication.

There are different types of push-ups are practiced around the globe.

• Traditional pushup.
• Wide-grip pushup.
• Close-grip pushup.
• Clap-pushup.
• Eccentric pushup.
• Windmill pushup.
• Spider-man pushup.
• One-leg pushup.
• Dead-stop pushup.
• Decline pushup.
• Incline pushup.
• Ball pushup.
• Indian pushup.

How to do

1. Traditional push-ups

generally, this kind of body weight push-ups should be performed by every people to improve their inner core strength and helps to grow up muscles in a natural way. First of all, place your both hands on a flat surface and keep your wrist straight along with your shoulders and perform this exercise with the perfect body motion of bending up and down movement. How many push-ups need to execute on daily basis? It depends upon a person’s individual endurance level. You can start with 15-20 push-ups in each set and then repeat according to of your endurance level and go for a 1-2 round. After some time, you will notice that your stamina level increases day by day gradually. Hence, afterward, you can add more count of push-ups up to like 100 to 500 a day like a pro.

2. Wide-grip pushup

this kind of push-ups usually used for make chest bigger. This exercise Targeted to such muscles area which belongs to an upper body part like chest, shoulders, and triceps. Don’t practice this push-up in a wrong way or apply of bad techniques. According to experts they give advice to individuals; anybody should not have to perform wide-grip push-up without having any appropriate knowledge of this technique or perform under this guidance of acknowledged masters. Otherwise, you can injure your joints.

3. Close-grip pushup

the close-grip pushup is generally used for your triceps region, shoulder region and well work for chest upper or lower part of the area. Keep your both hands under your chest with maintaining 1-inch distance in between of two thumbs. Start lowering your body with the help of your elbows and arms. Hold on your chest nearby the ground (don’t let them touch) at least for 2-3 seconds and after that lift-up your body. And do repetition of this process 3-5 times as you can.

4. Clap-pushup

it begins with standard push-ups and afterward completion of a 1-2 round of standard push-ups you move forward for starting of clap-pushup which is usually used for boost endurance of chest, triceps and shoulders area. This exercise is quite useful for such sportspersons those are majorly involved in throwing activities like basketball, volleyball, increase punching power and for build muscles. Clap-push is very valuable than other types of pushups, simply it generally activates the acupressure points of your palm which helps out to build up your muscles and core strength in a natural way.

5. Eccentric pushup

in this push-ups technique mainly focus over on build up muscles growth with put extra load into your muscles. It is simply just performing as traditional pushups but while you are bending your body lowering down to the ground you need to go very slowly and then after push back very quickly so that is the simple technique to perform an eccentric pushup.

6. Windmill pushup

this push-up is very good to go for your chest, abs, shoulder, and triceps region. You should hold the position of a regular push-up. And now start with lowering down your body parallel to the ground and when you are trying to push back you keep your one hand raise toward the sky with face up with similar the direction and perform this with both of hands one by one.

7. Spider-man pushup

this kind of push-ups is generally good for your upper body and core muscle work out. Strengthen your main body parts like chest, arms, shoulders, and legs. Lower your whole body toward Parallel to the ground likes traditional pushups and then next step lift your right foot slightly above the ground and swing your right leg knee toward nearby your elbow and then bring back your right leg to its initial position afterward swing your left leg knee toward nearby your left elbow. And perform this with alternative sides for as many reps as your body endurance level.

8. One-leg pushup

lower your body into a push-up position keep raises one leg behind you until you perform a push-up. Bring down your leg and raise the other leg to perform another push-up. You can perform many reps according to your body requirement. It is quite useful to gain muscles to put more weight pressure on the body. This exercise is useful to target chest area or increase upper body muscles.

9. Dead-stop pushup

in this push-up main difference is you need to start it from bottom position, and you start this push uplift your body with both hands from the ground and when you come down again you should have to lift up your both hands from the ground trying to push back and squeeze the shoulder blade together, along withhold it for a while for 2 seconds.

10. Decline pushup

decline pushup is useful to develop your pictorial muscles which are just like an increase your blood flow toward your leg to upper body muscles area. First of all, you need a bench where you can hold your both legs above the surface of the ground and rest of the upper body part should to keep parallel to the ground like a traditional push-up it is work well on upper chest and front shoulders region. Very helpful to build up your muscles in the upper body part area if you do it on regular basis.

11. Incline pushup

incline push up is generally the opposite of decline pushups and majorly work over on the upper body part. In this exercise, you need to have an elevated surface to perform it. An effective targeted area to build up muscles in the lower chest, and back muscles.

12. Ball pushup

ball pushup is evolution push-ups in comparison to all kind of different type of well-known pushups among peoples. In a ball pushup, you need to maintain balance while performing push up which may lead to target your core muscles and enhance muscles growth also bring stability in body and mind. So, if you want this type of results than this exercise definitely meant for you.

13. Indian pushup

last not the least in this list, if you are getting bored after performing of traditional push-ups than you need an alternative instead of your regular ones. You should take a try at once to feel the changes. It’s maybe such kind of push-ups is mainly useful for build up overall upper-body strength and flexibility of the spine. So, in this push-up, you may keep your feet apart same as well as your hand position distance which you literally hold on in traditional pushups or it may be standing like a dog position in yoga. Keep your body firm and straight while performing this pushup and keep maintain right flow while performing upward chest motion and hold up such position for 2-3 seconds looking at the sky with upward direction of 90^o

Crunches

this exercise is mainly used to develop of your six to 10 pack abs if you do it continuously with a right way for an estimated period of time in such exercises every individual needs strong dedication which is required to achieve right results. Most of the people start it with an absolute craze but after some time they get easily getting bored while saying that this is not working for them. Every exercise or work took some time to offer you sufficient results.

But now these day’s people want to achieve everything in a very short period of time without compromise of tasty oily foods or fast foods intake. How many crunches required a day. If you are a beginner then you need to do 20-25 crunches a day. And when you feel your stamina increases gradually then you add more numbers to your crunches to build up abs muscles.

How many types of crunches are out there to get appropriate results?

1. Abdominal Crunches.
2. Side crunches.
3. Legs raise crunches.
4. Oblique Crunches.
5. Bicycle crunches.
6. Knees raise crunches.
7. Ball crunches.
8. Vertical leg crunches.
9. Straight arm crunches.
10. Reverse Crunches.

Benefits

1. Strengthen your core muscles.
2. Attractive looking posture.
3. Attractive sexual appealing six to 10 pack abs.
4. Maintain healthy abdominal function.

Conclusion

You want to grow your muscle mass index faster than you need to consume a meal in a right time and in a proper ratio. Try to provide body fuel in right time it is required growing your muscle properly. You also need a sound sleep to recover your body muscle faster. Try to gain muscles in a natural way most of the time people want to gain results through shortcuts. You better understand what do I mean? via chemical steroids, injections and etc. But today’s people craziness for their shortcuts and achieve muscle in a shorter period of time. They commence to destroy their body at young ages and most of the time it seems people lead to death. After a stop to taking shortcuts, your body loses their muscles mass index rapidly.

always choose a natural path to achieve muscle growth, it may take a little more time for sure. But after some period of time. You can easily notice massive changes in muscle growth appears, although the power or muscle growth you have been achieved it will be sustained for a longer period of time and also boost up your lifespan. A natural way of put on muscle is useful to ample your inner core strength and stamina.