is that they are not always practical or expedient. For instance,
some people have no time to go to a commercial gym and they may not be
able to afford to buy standard exercise machines and weights to workout
at home. However, here are some effective yet little known tips which
will help you build muscles just as fast even without resorting to using
weights or exercise machines.
1. Eat a diet rich in proteins
In
the clamor to promote ever new exercise routines for muscle builders,
many health and wellness experts forget to tell their pupils that
ultimately; without taking the right nutrients, all those workouts are
in vain. Muscles are made of proteins and taking a sufficient quantity
will help you bulk even faster. The recommended daily protein intake for
women is 46 grams while men need 53 grams. Pregnant women and those who
are breastfeeding require even more proteins.
2. Exercise your core muscles five times a week
Plank
exercises are especially effective when it comes to strengthening and
building up your chest and arm muscles. To perform a plank exercise,
spread a yoga mat on the floor and lie on your stomach with your body
held straight. Resting your weight on your forearms and toes, steadily
raise your body and hold it up for fifteen seconds. Repeat this at least
twice before resting. Gradually increase the duration of each plank up
to a minute.
An exercise ball can also be used to effectively
build your core muscles by performing back extensions and crunches. To
perform a back extension exercise, lie on your stomach on the exercise
ball. Lift your body off the ball using your back muscles. Repeating the
process for at least 15 back extensions daily should be enough.
For
crunches, place the ball beneath your lower back with the knees bent on
the floor. You should then lift your back a couple of inches off the
ball. A total of 25 extensions per exercise session are recommended for
strengthening and building up your back muscles.
3. Backpack Pushups
Pushups
are universally recognized as effective muscle building exercises and
their simple yet intensive routine adds an extra measure of appeal.
However, your body can adjust quickly to the stress produced by
run-of-the-mill pushups making your regular routine ineffective in your
bid to build up muscles fast.
Some innovative wellness experts
have realized that pushups can be made even more effective if they are
performed while carrying a backpack. The amount of weight in the
backpack will depend on your own needs and endurance.
If you have
been struggling to build up muscles, the cause of your frustration may
not necessarily be lack of exertion but rather using ineffective means
to achieve results. In fact, many people believe that you can only build
muscles quickly if you invest in costly exercise machines and weights.
As the tips above illustrate however, you do not need to go to such
lengths to build muscles fast.
