How to Gain 5 Lbs of Muscle Fast

If you want to rapidly gain five pounds of muscle, you have to clean up your eating habits and start a weight training regimen. The Mayo Clinic states that as you age, your muscle mass decreases and if not combated, it gets replaced by fat. To prevent loss of muscle, you can start a strength training regimen. Weight training will reduce fat gain and help replace lost muscle tissue. To gain five pounds of muscle, it will take five weeks of dedication to strength training and eating healthily.


    • 1

      Take in sufficient protein throughout the day because protein is an essential muscle building block; it helps muscles growth and repair themselves. Consume 1 gram of protein for every pound of body weight. If you weigh 150 pounds, you have to take in 150 grams of protein daily.

    • 2

      Split up your protein consumption over the day to constantly feed your muscles. Have protein for breakfast. Eat protein-rich snacks. Consume protein directly after your workout and before going to bed. The Motley Health website states that your body quickly expels unused protein and therefore it's important to constantly provide it with new protein.

    • 3

      Supplement your diet with whey protein shakes if you cannot take in sufficient protein from food. Find protein in foods such as chicken, fish, turkey, cheese, eggs and low fat milk.

    • 4

      Replace three large meals per day with a small meal every three hours so your blood sugar levels stay stable and you feel satiated. Aim for a total of six small meals daily. Include carbohydrates and fats together with protein in every meal.

    • 5

      Incorporate strength training on three non-consecutive days of the week so your muscles get plenty of recovery time before their next workout. Focus on training your bigger muscles--legs, chest and back-- because they increase muscle tissue the fastest. Perform compound exercises that target multiple muscles at the same time. Include squats, dead lifts, pull-ups, bent-over rows, and dips. Do three sets of 12 repetitions using heavy weights.

    • 6

      Replace body fat with your new toned muscles. Reduce your body fat by doing sprint intervals that stimulate your metabolism. Jog for two minutes at a comfortable pace and speed up to a sprint for one minute before taking it back down again. Go back and forth between jogging and sprinting and complete 30 minutes per day, three days of the week.

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