All that began to practice physical constructivism mainly want to build muscles so big and strong as possible and of course as we go forward we are more demanding separation muscle vascularity (veins), cuts and muscle size. The results you get depend among other things good for your genetic predisposition, good food and a training schedule in an appropriate manner.

Below I present a collection of the best tips for build muscle size in a short period, use it and get results!!.

1. Eat several times a day. Follow a diet in which you have five or six small meals a day every two or three hours, instead of three. Each one should contain protein and carbohydrates in a range of 40 and 60% respectively.

2. Increased intake of sodium. Sodium is an essential mineral needed to have a better absorption of amino acids and carbohydrates for better storage. Sodium is lost through sweating or aforesis in training and also improves muscle response to insulin, so it is good idea to increase your intake, this can be done by consuming homemade sauces, ketchup, Maggi sauce, canned food and course putting salt in your food.

3. Eat immediately after training. Normally, the digestion of food takes place in 36 hours. Fisicoconstructor an athlete who has six intakes per day and trains once or twice a day, the digestion takes place in less time.

Immediately after training, your body enters a state of ketosis (in negative nitrogen balance). After training you have used your glycogen as energy deposits causing emptied; seeks ingest carbohydrates immediately after both types of training: simple carbohydrates, juices, fruit, honey, etc.-in a 30 percent complex carbohydrates – potatoes, rice , pasta, etc.-in a 70 per cent. One hour after protein intake, if possible in the form of supplement (protein powder).

4. Come in the morning. To maintain constant levels of glucose, eat five or six meals a day but at night when you pass a rest period of 6 to 10 hours without eating. A good idea is to eat a protein drink in the middle of the night (2 or 3 am) to increase the chances of muscle growth. Remember that your muscles recover and rest during the CIEC.

5. Rest. When you’re interested in gaining muscle mass and weight, it’sa good idea to rest two or three times a week these days, interspersed with those that train in this way will increase the recovery process of your body, restores glycogen deposits and 105 hormone levels of testosterone (anabolism) and cortisol (catabolism) to resume its optimal development.

6. Supplement your diet with vitamin C and E. These vitamins are highly known as antioxidants, ie, preventing oxidation and deterioration of cells and fight free radicals, which is. occur after an intense training and this is conducive to recovery (anabolic process) of the cells throughout your body. Do not forget to include them in your repertoire of supplements. ‘

7. Supplement your diet with glutamine, creatine and amino acid chain. Glutamine promotes recovery after intense training, is part of the muscles as much as 50 percent if there are low levels of it, inhibits muscle development. Creatine is associated with the production of ATP, the energy source for organic chemistry training and development, to supplement with creatine increases resistance. Chain amino acids increase your nitrogen balance and avoid entering a catabolic state.

8. Reduces the amount of aerobic exercise. Aerobic exercise interferes with the profits of power and recovery. Aerobic exercise empty glycogen deposits and increases the stress, thus having a detrimental effect on building muscle volume. In addition glycogen and uses amino acids in the chain as energy instead of storing them in the muscles.

Try those tips on how to build muscle fast regularly and you will see the positive result.

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