how to gain a muscle mass fast

1. How To Gain Muscle Mass Fast How To Gain Muscle Mass Fast At Home With The Least Supplements Muscle gain is generally considered an easily achievable task as people believe that eating some carbs and lifting some weight would do for that. But when you are actually into it, you will notice that after some initial muscle buildup in a month or two, the body will stop showing any progress in the direction. This has a reason: to build up more muscles, now the body requires more diet and more efforts. But it is not that easy to keep increasing your diet as well as keep increasing more weight on lifting machines as it has its limits. So, at this point, people shit to steroids and supplements as they are easy to consume and highly concentrated with required nutrition and protein for muscle gain. But there are some techniques and specific programs that you can gain muscles without consuming steroids or supplements if you follow. This includes certain food items and exercises that will give your muscle buildup an extra boost required to break the threshold and begin muscle gain once again. Following these techniques, you will be back at making noticeable changes in muscle mass. Let’s start with the food items first and then discuss the exercises in the context. FOOD HABITS AND INGREDIENTS FOR MUSCLE GAIN AT HOME Muscle gaining is not possible if your diet is not adequately nutritious, and not only it has to be filled with proteins and carbs, but you also need to follow a complete plan or timetable of meals. Your schedule depends on the exercise routine you follow and the time of exercise, but here we will suggest you a general diet plan that beginners can follow to gain muscles. Firstly, you would need to include several small meals between the breakfast, lunch and dinner which should be full of protein and it would be better to have drinks like protein smoothies in these meals. Let’s see some food items that should be included in these meals to help you achieve your muscle gaining goal.

2.  Eggs should be your best friends if you are serious about muscle gaining as they are an inexpensive source of protein and required nutrition like vitamin B, amino acid, particularly the acid leucine, which is vitally essential for muscle gain. Chicken breast is another best food item that has protein levels and isn’t expensive. In every 90 grams of chicken breast, you can find over 25gm of protein. Besides protein, you will find B vitamin as well. If you are concerned about increasing weight with muscle gain, you can choose fast-digesting foods like Greek yoghurt, a dairy item full of protein but only helps in lean muscle gain. Soybean is a food item that supplies protein, unsaturated fats and vitamin K and iron. The ample amount of iron is what makes this bean perfect muscle gaining food item for women. Half a cup of cooked soybeans can be enough for one of your small protein meal. A spoonful of peanut butter with or after every meal should be complimentary as whatever meal you take. This will add extra calories to each meal and provide protein, carbs, unsaturated fat and amino acid supply.     HOME EXERCISES FOR BEGINNERS WILLING TO INCREASE MUSCLES As a beginner, your muscles would take some time to cop up with the newly started habit of exercising, and thus it could initially pain when you are done with the workout. Therefore, we would suggest beginning with light exercises like jogging, pushup, crunches, etc., which would increase your stamina and make your muscles ready for an intense workout. People would argue that running and similar exercises would decrease their weight and not gain some, but it only eliminates unwanted fat and helps gain lean muscle mass. Also, the stamina that you will develop by running would help you during intense weight lifting exercises. One might find pushup ineffective and not worth it, but the truth is that pushups are that one exercise where the muscle gain begins. And for home muscle gaining, pushups are an essential workout exercise, and once you become easy with regular pushups, you can make changes to it to increase difficulty, which will make your chest and shoulder muscles strong. Pull-ups are the one crucial exercise that you need to get experienced with as it is the benchmark to progress. Most people fail at this exercise, and once you can easily do 10 to 12 pushups continually, you can say that you are making progress and your muscles are getting stronger.