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Gain muscle fast | Colaw Fitness podcast #126
Hey, we’re Charles and Amber Colaw here with the fitness tip of the week. Yeah. So we had somebody ask, how do we build muscle fast? So, Oh, there we go. Here it is. It was that fast.
There we go. Yup. How do we build muscle fast? Okay. What I want to do is give you guys the best information I can quickly. And that’s five simple steps to build muscle fast, five simple steps. So step one is we want to start lifting weights.
And when you lift weights, it needs to be somewhat intense to really grab those fibers muscle fibers and get them to have a little bit of a, what they call a microfiber breakdown to rebuild and repair anywhere between five and 15 repetitions is going to really help build muscle. I’m simple barbell and dumbbell movements are the best.
So number one, lift weights intensely with anywhere from five to 15 reps, barbell and dumbbell simple movements. Okay. Step two is far cardio. If you’re going to do cardio, what you want to be doing is 20 minutes with like a heavy resistance and no more.
So like put the, I like to do like a heavy bike cardio. It really builds up my quads and my legs. Lot of guys, if you’re wanting to build muscle up and a lot of guys don’t like doing a lot of heavy leg stuff, but if you start doing 20 minutes, heavy resistance legs, like put all the resistance as high as you can on that bike and pedal for 20 minutes.
It’s going to be just enough to get some cardio benefit and really blow up your quads and strengthen your legs. So that’s to build muscle fast that will really build a lot of leg quad development. And so that’s number two for the cardio. Number three for building muscle fast.
And also with that cardio, you stimulate your, your, your blood flow and blood helps put all that nutrients, all the protein, all the calories you’re eating is going to also build, build up as well at the best of all Bartlesville gyms.
So even doing cardio helps you build up, not a lot of cardio, but some cardio heavy and resistance like that. It was gonna help you build. So number three component is you want to be eating at least two grams per pound of body weight. So people will say that’s too much, but I promise you the more I pour onto a client and they’re training hard, generally the more muscle they do gain.
And I do track that with measurements and stats. So for the most part, if you’re trying to gain muscle in size, you need to eat a lot more protein, rich calories, two grams per pound of body weight. So if you’re 200 pounds, you want to hit about 400 grams of protein or more, and you do that and you hit all your food. You’re going to gain some muscle and strength pretty quickly.
Number four component is try to break that in six to eight meals evenly throughout six to eight meals. That way you can digest it and process it and assimilate all of those high protein or calories more efficiently. That’s number four. And that is six to eight meals throughout the day. And number five, five is you always want to stay full.
The hardest part of building muscle. Isn’t really the workout at all. It’s always going to be the eating regimen version, building muscle. It’s eating a lot of clean high protein, rich foods all the time. And then training really intensely. That’s. What’s going to put a lot of muscle on fast that’s Charles Colaw and Amber Colaw. This is the fitness tip. You guys have a great week. We’ll see you next time. Bye. Bye