How to Gain Muscle in Just a Week

The most important thing to remember is that muscles build up with surplus calorie intake and weight lifting. To gain muscle in a week you’ll have to change your diet and start lifting weights. This should be planned as a long-term process even though you’ll start seeing results in a week. For quick muscle gains, people also use supplements to aid their food calorie intake.

Diet: 

To gain muscle, increase your calorie intake by 15%. For example, if your maintenance calories are 3000 then you should increase it to 3450 calories daily. Not only is it important to know how much you eat but to know what to eat.

The generally recommended percentage of protein, carbohydrates, and fats are as follows:

·         55% carbohydrates

·         30% protein

·         15% fats

The food that experts generally recommend for muscle gain:

·         Starchy vegetables

·         Poultry, meat, and fish

·         Dairy products (low-fat milk)

·         Fruits: watermelons, berries, bananas, apples, and peaches.

·         Grains: Oatmeal, cereals, popcorn, rice & bread

·         Seeds and nuts: sunflower seeds flaxseeds and walnuts.

·         Beans and legumes: chickpeas, pinto beans, black beans, kidney beans, and lentils.

·         Oils: Avocado oil, olive oil, and flaxseed oil

Exercise:

Weight lifting helps build muscles by utilizing your extra calorie intake. Regular exercise 5 to 6 days a week is recommended if you are serious about gaining muscles. The amount of reps and sets you do depends on your body. It is recommended that you consult a professional trainer to develop your workout routine.

Supplements:

For faster results, some people don't fully rely on natural foods. You can use protein shakes, weight gainers, creatine's, and BCAAs to help achieve your diet goals. However, you should consult a professional before doing this.

Conclusion:

Above all, you mustn't have unrealistic expectations. Most people gain from 0.5 kg to 1.5 kg in a week. In sum, bodybuilding requires a dedicated diet, a planned workout routine, and sometimes supplements to achieve your goal.