How to Build Muscle Quickly and Safely

This article is about gaining muscle quickly and safely whilst burning fat at the same time!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Dumb bells
• Water

1. The first step to gaining overall muscle is too slowly reduce your body fat index. To do this you must consume foods consisting of high amounts of carbohydrates with low amounts of sugars such as potato, beans such as baked beans and bread. Try to consume at least 2 servings of any of the listed items in a week. You also want to try and consume equivalent of 2 liters of water a day. To do this, drink approximately one glass full (250mL) every hour.

2. 

   Now that you have a healthy diet it's time to burn some calories and gain muscle.To do this you need a workout, a sample workout that I use is as follows.
   -10 sit-ups
   -10 second break
   -10 concentration curls
   -10 second break
   -10 star jumps
   -10 second break
   -10 full body crunches (to do these pull your legs upward with your abdomen muscles whilst rocking your upper body forward so that your head meets your knees)
   -1 minute break
   -10 flat chest flies
   -10 second break
   -10 front raises
   -Stop and rehydrate, drinking at least 250mL water

3. Take a 3 day break from the first workout, this is hard work at first. Then continue in an one day on-one day off fashion for a few weeks. Do this while maintaining a healthy diet and you will look and feel fit in no time.

Tips & Warnings

• Persevere
• Not recommended for people with serious physiological problems such as bad backs or neck.