How to Gain Muscle Fast Without Pills

Building muscle is less about vitamins and more about discipline.

Learning to build muscle without pills is a healthier approach than depending on vitamins and supplements for your muscles to grow and develop. While pills can have a positive effect on muscles especially if they are natural, it is preferable to get nutrients that help build muscles through food. Furthermore, the best way to build muscles is through exercise, rest and discipline -- not a supplement that apparently does all the work for you. There are a few simple rules to help you build muscles quickly but without pills.

Instructions

1. Change your diet. Make sure that you are getting food with enough protein and not too much fat, such as lean meat and low-fat dairy products. Also make sure that you are consuming plenty of carbohydrates to burn energy and that you are choosing water instead of sugary drinks. Egg whites, low-fat yogurt, whole grain carbohydrates such as oatmeal and wheat toast, spinach and organic fruits and vegetables are recommended choices for someone in weight training. Consume a whey protein drink within 30 minutes of your workout to help rebuild lean muscle tissue.

2. Practice good form when exercising. It is important to practice good form when lifting weights to make sure that you are getting the most out of your workout. If you are constantly at the gym but are not executing your exercises properly, you are wasting a lot of time and energy that could be spent on exercises that are actually helping you instead of hurting you. Lift to fatigue -- you should stop lifting weights when your muscles feel tired and spent. Do not continue on past the point of exhaustion; however, make sure your muscles actually feel worked out before you stop. It is this breaking down of the muscle that helps build more muscle tissue. This is a convenient way to build your muscles quickly.

3. Change up your routine every couple of weeks. This is a wonderful way to build muscle quickly because your body gets used to certain exercises, and when you change them suddenly, your muscles are forced to adjust. Develop a consistent routine, and right when you are getting used to it, try something different. You will become toned more quickly.

4. Get plenty of rest; there should be at least one day of rest between each of your workouts. The point of muscle training is not simply to get exercise, but to build up muscle tissue, and no muscle tissue will build up if you are constantly straining your muscles and not letting them repair and heal. If your muscles are aching and protesting when you go to work out, consider taking another day off before hitting the gym again.

References

• Street Directory: Weight Lifting Diet for Power

Resources

• How to Get Muscles Fast: Exercises