1. 3 Tips on How to Build Muscle Fast Without Using
Weights or Machines
While it is true that exercises which require weights and machines to build up
muscles are effective, the truth is that they are not always practical or expedient.
For instance, some people have no time to go to a commercial gym and they
may not be able to afford to buy standard exercise machines and weights to
workout at home. However, here are some effective yet little known tips which
will help you build muscles just as fast even without
resorting to using weights or exercise machines.
1. Eat a diet rich in proteins
In the clamor to promote ever new exercise routines for muscle builders, many
health and wellness experts forget to tell their pupils that ultimately; without
taking the right nutrients, all those workouts are in vain. Muscles are made of
proteins and taking a sufficient quantity will help you bulk even faster. The
recommended daily protein intake for women is 46 grams while men need 53
grams. Pregnant women and those who are breastfeeding require even
more proteins.
2. Exercise your core muscles five times a week
Plank exercises are especially effective when it comes to strengthening
and building up your chest and arm muscles. To perform a plank exercise,
spread a yoga mat on the floor and lie on your stomach with your body held
straight. Resting your weight on your forearms and toes, steadily raise your
body and hold it up for fifteen seconds. Repeat this at least twice before resting.
Gradually increase the duration of each plank up to a minute.
An exercise ball can also be used to effectively build your core muscles by
performing back extensions and crunches. To perform a back extension
exercise, lie on your stomach on the exercise ball. Lift your body off the ball
using your back muscles. Repeating the process for at
least 15 back extensions daily should be enough.

2. For crunches, place the ball beneath your lower back with the knees bent on the
floor. You should then lift your back a couple of inches off the ball. A total of 25
extensions per exercise session are recommended for strengthening and
building up your back muscles.
3. Backpack Pushups
Pushups are universally recognized as effective muscle building exercises and
their simple yet intensive routine adds an extra measure of appeal. However,
your body can adjust quickly to the stress produced by run-of-the-mill pushups
making your regular routine ineffective in your bid to build up muscles fast.
Some innovative wellness experts have realized that pushups can be made
even more effective if they are performed while carrying a backpack. The
amount of weight in the backpack will depend on your own needs and
endurance.
If you have been struggling to build up muscles, the cause of your frustration
may not necessarily be lack of exertion but rather using ineffective means to
achieve results. In fact,many people believe that you can only build muscles
quickly if you invest in costly exercise machines and weights. As the tips above
illustrate however, you do not need to go to such lengths to build muscles fast.
Discover more tips and tricks on how to build muscle with effective lessons and
methods. If you want to know how to build muscle fast then you must read my
The Biggest Muscles Building Formula on this website.