Here is a list of some foods to help you build the mass of your muscles fast:

1.) Whole eggs- aside from the fact that eggs are very cheap, they are also a rich source of protein. Forget about the old school teachings that you only need egg whites. The yolk contains Vitamin D which aids in the muscle tissue repair. Eating 3 eggs per day is just right to help you build muscle mass.

2.) Beef- this is an all-time favorite of weight lifters. 100 grams of beef approximately has 30 grams of high quality protein. The best way to cook it is to roast it because it makes use of only a little oil.

3.) Chicken and Turkey- if you do not like beef as your main source of protein, then this is the best option for you. Just make sure you choose a lean cut and it’s 98% fat free.

4.) Fish Oil- it reduces muscle inflammation and it lowers body fat. There are a lot of fish oil supplements available in the market today.

5.) Oats and Berries- Oats reduce cholesterol level in your body and it is very high in fiber. Berries are a good source of strong anti-oxidants, they also prevent cancer and eye diseases. You can mix berries with your oatmeal.

6.) Mixed Nuts- they contain protein, mono and polyunsaturated fats, Vitamin E, zinc, potassium and magnesium. These are great if you want to gain weight and build muscle mass at the same time.

7.) Milk and Soy- although in liquid form, they are a good source of protein. Also, they compliment the amino acids found in meat which is utilized by the body for muscle recovery.

8.) Spinach- it prevents muscle and bone loss since it is one of the most alkaline foods high in nutrients.

9.) Quinoa- it’s a South American grain which is higher in fiber and protein than rice or oats plus it tastes a lot better and it’s gluten-free. You can eat it after you work out with meat and spinach.

10.) Yogurt- not only does it contain muscle friendly protein but it is also rich in probiotics which keeps your digestive tract healthy. If possible choose the Greek -style yogurt since it is thicker (more protein). You can mix it with fruit, spread it on bread or use it on top of chicken or onions.

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Experts say that using free weights for all heavy sets will help you gain muscle mass fast. The Smith machine works however if your goal is to add real mass, you can use dumbbells instead. How do they work? Dumbbells will make your ancillary (secondary) muscles work and at the same time build multipart mass. The point in here is that you have to utilize a great range of motion (using the dumbbells) for the number of muscles used in the routine. With this, results are better.

However, heavy weights combined with intense workout will increase the risk of injuries. A lot of bodybuilding professionals’ careers ended because of torn pecs, strained erectors and slipped discs. Always be careful and be sure to warm-up, don’t force because your body can only take too much strain. Gradually increase to the maximum lifting weight. Don’t overdo it! Some experts say you can use a limit of 16 to 20 sets per body part but if you are not competing, you’re fine with 12 to 16 sets per muscle group. Each set should be concluded in exhaustion, in this way, you can maximize the benefit of your weight lifting routine. Avoid training more than 2 body parts in a single day or you will end up over working your body. This might cause your muscles to stop growing.

Another important thing for building muscle mass is your diet. You need to watch what you eat all the time to get better results not to mention healthier. Include lean read meat in your diet – this can be beef or pork. Chicken, turkey and fish are also good sources of protein. You just have to make sure it’s 98% fat free. Proper diet incorporated with the right workout is proven effective to gain muscle mass and to achieve the body that you always wanted.

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It goes without saying that if you choose the wrong program to build muscle fast you might end up with the wrong results. When you go to your gym, you should speak with a trainer to see if a specific program can be designed for you. It should include all of the weight lifting exercises that a muscle building program should have.

Find out if there is a nutritionist working at the gym so that you can find out the proper combination of nutrients and calories to achieve your goals. Ask the nutritionist to plan a diet that will help you build your muscles and continue to maintain good health. He or she should be able to work out a plan that is right for you.

After deciding on the appropriate exercise routine and diet, you’ll have to be regularly working out. The gym isn’t always the most fun place to head to, but if you are sincere about bodybuilding, you’re going to need to be serious and always be there when scheduled for a workout.

You’ll need to patient with your workout, as well. Don’t be tempted to skip your rest days because you are feeling frustrated with your results. The rest periods are very important. If you feel the need to workout on those days, take a walk or get in some cardiovascular exercise and leave the weights alone.

With the proper plan and your commitment you will achieve your results in no time. Continue to work with your trainer so that your workout can be changed slightly to avoid boredom. It is sometimes necessary to change your exercises so that you are working the muscles with a different range of motion. It’s important that you continue to monitor your results so that you are sure you are performing exercises that are working toward your goal.

In order to not lose the results you’ve worked so hard for, you will need to workout at a maintenance level. If you do not continue to workout even after you’ve achieved your desired results, you might begin to see a slide in your muscle mass. In a maintenance phase, workouts are more about maintaining the muscle you’ve built with your hard work, rather than to gain muscle mass beyond what you’ve already accomplished.

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