Muscles attract men like lipsticks attract women: you just have to have them and most men spend many hours in the gym building muscle. Although, it may seem teasing to the ladies at times, they let their men get away with it.

It is well known that big-bodied men have it better than skinny ones: power and girls. Studies show that bigger guys are simply more confident than skinny guys and that’s why so many guys are eager to hit the gym.

Also, men tend to believe that because more muscle gets away with it in a man’s world, they also assume that muscle attracts women in the same way. Unfortunately, not all women like muscular men.

The ways to build muscle: exercise and diet

Building muscle requires dedication and understanding, people have to understand how the body works. Without the right idea on how to build muscle, gym hours and vigilant dieting can seem pointless.

What to eat to build muscles fast

When you lift weights and want to make it happen fast, the words “you are what you eat” matter now more than ever. Along with proper exercise, you can build more muscle by eating the right types of food and eating it more often than before.

While one would be quick to say that protein is the most to eat during this time, it would be wrong to say that it should only be the type of food to eat.

Protein is the most important food group when it comes to building muscle. To build muscle, you need to eat plenty of lean protein-rich foods.

chicken breast
salmon or mackerel
lean meat
eggs
cottage cheese
Milk
low-fat yogurt
Serum
walnuts or cashews

Carbohydrates may seem strange when it comes to gaining muscle, but they actually play a vital role in the whole process. Carbohydrates are the main source of energy and when you exercise to increase muscle mass, more carbohydrates are needed to fuel the body.

Integral rice
baked potatoes
Beans
bagels
sweet potato
starchy vegetables

Fats cannot be ignored when building muscle as they are important for metabolism. Fats improve endurance and may allow you to train longer by eliminating the symptoms of overtraining.

Avocado
fish oil
olive oil
flax seeds
virgin coconut oil
Banana
peanut butter

How to build muscle through exercise:

The key to gaining muscle is to start your routine slowly. Even if you want to build muscle quickly, you can’t rush your body into it. Shocking the body with intense workouts will only result in body pain.

1. Weightlifting: The goal of weightlifting is to increase the strength of the body or to grow muscles. The idea is that the stronger you get, the more muscle you will build. Some strength training exercises you can do are:

squats
bench press
dead weight

2. Compound exercises: These are coordinated exercises that use multiple muscle groups. Such exercises build muscles quickly while also improving athleticism.

Lizards
bicep curls

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