For anyone wanting to learn “How to build up muscle” fast and naturally, then there are are 3 essential areas you need understand in order to build up muscle and they are:

- Resistance trainings
- Nutrition and food
- Rest for recovery and growth

If you fail to in-cooperate any one of these elements, growth will be slow or worst - do not occur at all.

To build up muscle (big and lean muscle) is not a difficult thing to do if you know the fundamentals right; it also is not a very complex task either even though many fitness magazines try to make and sound as if.

Dedication and knowing your fundamentals well is very important. Body

building is a full-time commitment - you can t workout for 10 weeks and take the next 10 weeks off. Almost everyone I know tend to mix up muscle mass with drugs like steroids.

Instead of associating muscle mass with time and efforts, some use the old saying that “they got good genes” belief. Most of the time, I think it is not about mixing up the facts but rather they have this sort of mindset in their heads that anyone who has big muscle mass is lucky to have some sort of good genes.

It s somehow true that with good genes, it does help when muscle building is concerned. However, with the right muscle building fundamentals, training methods,

proper nutrition and adequate recovery anyone even as a beginner can build up significant muscle mass in as short as 10 weeks.

In order to build muscle, you need to use resistance trainings or pump weights . Pumping weights will tear down your muscle fibers( in a good way). Your body s way of dealing with stress is to repair itself by becoming more resistant to the stress it has to endure.

With proper nutrition especially protein and sufficient rest given to the body, the damaged muscle fibers will be repaired and new ones would be generated. Thus, the end results are gaining bigger and strong muscle.

One of the most effective way to build up muscle

is to make sure your body never goes hungry. This is why during the building muscle phase; you have to eat 6 small meals with 2-3 hours interval daily.

A well balanced and high protein diet is very essential if you are serious about build up muscle mass in the shortest time possible. It is recommended that you take 1.5g of protein per kilogram of your body weight daily.

Let s say if you are weighing 70kg, you would need about 105g of protein daily to help build up muscle and maintain it.

As you would be training at least 3-4 times a week so as to target all the body parts at least once, you should get

at least 8 hours of quality sleep daily to facilitate the recovery and assist the muscle building process. Without adequate rest, it would be a great hindrance to your progress of building up muscle.

Some individual seems to be struggling with building up muscle and achieving their ideal physique most of the time. This is purely because they lack one or more of the 3 essential muscle building elements and it resulted in them giving up too early before they can see satisfactory results.

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