How to Build Muscle in 30 Days

When the goal is to build muscle in 30 days, discipline and a strict plan are key. This plan must incorporate the proper nutrition, fitness and even rest and recovery. Strict adherence to the right eating plan and nourishing your body with healthy foods full of nutrients and protein give you the proper base. It's important to be realistic about how much muscle that you can build in 30 days, but setting goals for yourself can be a powerful motivator.

• 1

  Eat a low-carbohydrate diet. The amount of carbohydrates that you eat per day depends on your own energy levels and how often you are working out. Low-carb eating plans, such as Atkins and the South Beach Diet, range from 20 grams of carbohydrates per day to 100 grams or so. For best results, visit a nutritionist to create a plan for you.

• 2

  Drink one to two protein shakes per day. In order to build muscle in 30 days, you must increase the amount of protein that you consume. While you should be eating a low-carb diet, some carbohydrates are necessary. Protein shakes should contain one gram of protein per two grams of carbohydrates. Some options for protein shakes include whey, hemp or soy protein.

• 3

  Lift weights using a split body routine. Weight training is fundamental to building fast muscle. A split body routine allows you to concentrate on one area of the body at a time, such as the lower body or the upper body. Use weights that are heavy enough that you can barely get through the set. Aim for training the upper and lower body each twice per week. A guideline is to complete each exercise in three sets, eight to 10 repetitions per set.

• 4

  Perform cardiovascular exercise three to four times per week. Keep each session from 30 to 45 minutes long. Doing too much aerobic exercise isn't recommended while trying to build muscle in 30 days. But at the same time, it is important to get rid of excess fat on the body.

• 5

  Sleep eight to nine hours every night. In order to grow, muscles must receive the proper amount of rest and recovery time.