If you are overweight or you are fat, then you have to remember that the best way to reduce fat is by adding cardiovascular exercises in your body building program. Cardiovascular exercises burn calories and fat as it is an aerobic exercise. Weight lifting is considered to be anaerobic exercises which mean that it burns sugar.
The correct execution of the exercises is also very important in promoting muscle growth. A lot of people make a mistake of doing each exercise too fast. Some just allows the weight to drop. This is a mistake. Going slow on each repetition is actually more beneficial as you are concentrating. For example, if you are doing standing barbell curls, don’t do it too fast. Instead, lift the barbell up until you fully contract your biceps and slowly lower it down to the starting position. The lowering motion actually is more effective than the curling motion or the lifting motion in promoting muscle growth.
With slow, smooth, and controlled motion, you will concentrate on the muscles more which means that it is more effective in promoting muscle growth.
These are just some of the many ways on how you can gain muscle at a fast rate. Always remember that with the proper diet, proper execution of the exercises, and the right amount of rest, you will be able to get the results you want fast.