How to gain muscle faster naturally?

Many people wants to be in good shape but getting into a good shape is quite  challenging and can be achieved  only by discipline and consistency. 

Getting into shape boosts up your self confidence, you will get more attention in public, fitting of clothes etc. 

For a beginner, the following question arises:

A. How fast it take to build muscles?

B. Which food to eat to gain muscle mass?

C. What is the role of sleeping in gaining muscle mass?

let's together get the answer of following above questions.

1.How fast it take to build muscles?

we all know that bulking or gaining doesn't happen overnight. here consistency is the key to gain muscles fast. 

Well question arises consistency of what? 

consistency of eating, exercise and sleep.

With this you can gain some around 6-7kg of muscles in 2-3months, by following a diet plan and exercise plan at your gym or home.

2. Which food to eat to gain muscle mass?

Only workout alone work for muscle gaining. Nutrition plays equal importance in it, you can't simply ignore it.

(1)Eggs:

For budget diet, eggs comes first in the mind. Every trainer suggests eggs in your diet.This is because eggs contain high quality of protein, amino acids, the right percent of fat and vitamin D.

(2)Cottage Cheese:

Cottage cheese is underrated in terms of good for gaining muscle mass. cottage cheese is almost a top food for putting up muscles. 

cottage cheese is a source of vitamin B12, slow digesting protein, calcium and other important minerals.

(3)Whey protein :

whey protein is one of the popular way of gaining muscles in fitness industry. this is because it provides a fast and affordable source of protein.

Tip:You should be careful while purchasing original whey protein.

(4)Oats:

Oats are good not for just muscle gain but also for overall health. Oats are low in calorie, and are good mixture of proteins, carbohydrates, minerals, vitamins and fibers. 

(5)Soyabeans:

A full cup of soyabeans contains around 28-30grams of protein, healthy fat and several vitamins and minerals.

Also soyabeans are rich in Vitamin K, phosphorus and iron.Iron is beneficial for storage and transport of oxygen in muscles and blood.

3.What is the role of sleeping in gaining muscle mass?

Believe or don't believe, Sleep is the reason why others are getting progress other then those who are not taking enough sleep. 

Around 8-9hours of sleep is necessary for recovery and gaining of muscle mass. 

If you still think, I missed something that is crucial for gaining muscle mass, then put into comment section so that it can help others. 

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