Q&A for How to Gain Muscle Fast

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  • Question
    Which exercise is best for muscle gain?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Do a variety of exercises. Weight lifting or resistance training, like doing pull-ups, builds muscle. You can also build muscle doing plyometric exercises, such as jumping jacks and burpees.
  • Question
    What do I eat to gain muscle?
    Danny Gordon
    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Certified Personal Trainer
    Expert Answer
    If your plan is to build more muscle, you need to have more lean meats like chicken, fish, and tuna, as well as low-fat dairy, eggs, soy beans, whole grains, oatmeal, and brown rice. Protein is important because that helps your body build and repair muscle, but make sure you're eating plenty of carbohydrates, as well, because you need the energy from them to be able to build muscle.
  • Question
    How long does it take to increase muscle mass?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    You can build muscle mass in about 4 to 8 weeks, depending on your specific set of circumstances.
  • Question
    When should I eat fruits and drink shakes: in morning after I work out or before I work out?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Consuming carbs (from fruit) and protein (from shakes) can be done both before and after morning workouts, especially if you are having trouble gaining weight and muscle.
  • Question
    How can a woman build muscle fast?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Lifting weights and doing intense pliometrics with jumps and bodyweight lifts will build muscle effectively. Some say women have more slow twitch muscle fibers, so long distances or extended periods of cardio exercise may be more effective for women trying to build muscle.
  • Question
    What is a good protein product?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    There are many good protein supplements on the market. Look for whey protein to get all the complete proteins your body requires.
  • Question
    What helps gain muscle?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Weight lifting or resistance training, like pull ups, will build muscle. You can also build muscle doing pliometric exercises like jumping jacks and burpees.
  • Question
    How should I eat to gain muscle?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Certified Fitness Trainer
    Expert Answer
    Be sure to consume enough calories and include at least 1 gram of protein for every 2 pounds you weigh.
  • Question
    Why would you need to stop running?
    Community Answer
    It all depends on how much you run, because in long distance running, you may start to burn muscle once the extra calories are gone.
  • Question
    How can I both lose weight and gain muscle quickly?
    Community Answer
    Lift weights and do cardio. If you can't lift weights, then do body weight exercise. Follow a balanced diet.
  • Question
    When can I expect to see results?
    Community Answer
    Most people see results in as little as one month when they start working out regularly and eating well.
  • Question
    How many workouts should I do per week, and is there a more effective time of day to do them?
    Community Answer
    Three days per week should be more than enough. As for the time of the day to do it, this really depends on you because it's different for every person. Try a morning, afternoon and evening session to see which leaves you feeling the most energized and refreshed.
  • Question
    Will eating a lot result in fat or belly fat?
    Community Answer
    Gaining muscle will help your body burn more calories, but focus on choosing whole foods over processed food for best results.
  • Question
    i am very slim and I don't like to go to the gym. How do I gain muscle?
    Community Answer
    Use this article to help you. In addition, you can work out at home with your own weights.
  • Question
    How can I gain muscle without weights and tablets?
    Community Answer
    Body weight workouts are the best workouts -- you can do without weights if preferred.
  • Question
    High reps or low reps when bulking?
    Community Answer
    Use low reps of high weight for bulking up. Use the most weight you can in 6 - 8 reps. Be sure to eat a lot of protein, as this aids in muscle growth.
  • Question
    What amount of food should I eat at dinner or can I skip it?
    Community Answer
    You should eat 5 meals per day so that your body can burn more calories to build the right muscles. Don't skip dinner, but make sure it is full of proteins and vegetables. Eat until you are satisfied but not full.
  • Question
    Can I gain muscles from pull ups, punching bag, and push ups?
    Community Answer
    Yes, you can increase muscle size from all of these activities although it may take longer than other strength exercises like lifting weights.
  • Question
    Can I build muscle from doing martial arts?
    Community Answer
    Yes.
  • Question
    Can I develop muscles using school bags?
    Community Answer
    Sure. You can lift you bag (loaded with books) to develop your biceps.
  • Question
    Should I eat more if I am overweight?
    Community Answer
    No, just continue to eat as much as you normally would, but add the snacks such as nuts & fruits.
  • Question
    I'm a Muslim. So why should I eat pork?
    Community Answer
    You don't have to eat pork. It was just one of a few examples of protein dishes to consider. There are many other options to choose from.
  • Question
    Can teens drink creatine?
    Community Answer
    Creatine is produced in body natural do aid muscle building. However, supplements can mess up your liver, so it's best to wait until you're an adult. Before then, talk to your doctor. Also, high protein food is a safer, known choice to consider.
  • Question
    Can a 13 year old boy get muscles?
    Community Answer
    Yes, a 13 year old can gain muscle with a proper workout and proper nutrition.
  • Question
    What if I lift weights in long sleeves?
    Community Answer
    You can lift in long sleeves, as long as you are comfortable and it doesn't impede your ability to properly lift. Sometimes, lifting with long sleeves causes issues with grasping a weight properly. Cuff the sleeves once or twice if you have too.
  • Question
    Can I have too much protein?
    Community Answer
    Yes, eating too much protein can cause health issues. Stick to the healthy daily limits recommended.
  • Question
    Is sleep really that important for gaining muscle? I sleep around 6 hours every night and train 3 - 4 days a week. Just started working out and I really wanna gain muscle, but it's hard to sleep more.
    Tom De Backer
    Top Answerer
    Yes, sleep is paramount. Working out destroys muscle tissue, sleeping not only repairs it, but adds to it. The body's reasoning is "we didn't have enough, so let's repair it and add some more". You should be getting 8 hours of sleep, but the most important factor is that they be the same hours every night. Always go to bed at the same time and always get up at the same time, allowing your body to get used to the rhythm and plan its activities accordingly (such as repairing muscle tissue).
  • Question
    Can I work out each muscle group once a week?
    Community Answer
    You can, just make sure that you are taking rest days to allow your muscles to recuperate. As you progress you can move toward working out each group twice a week if you wish.
  • Question
    What supplement can I use as a beginner?
    Community Answer
    Protein and creatine are essential. You can also add a multivitamin and fish oil, then you are good to go.
  • Question
    How do I get a v-shaped back?
    Community Answer
    Google exercises for back muscles, especially your lats (latisimus dorsi) - the bigger they are, the more your back will shape into a V.
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