Whether you are naturally skinny and scrawny, or quite beefy and bulky, there may be times where you want to bulk up a lot more. So does this mean you have to go to the gym everyday, take supplements upon supplement and hope for the best? Not necessarily. There are actually five very easy steps for you to take that will give you fantastic results if you want to bulk up.
1 Diet
Diet lies at the core of everything in our lives. It is through our diets that we give our bodies the energy to perform on a day to day basis. Eat too much, and you will get fat, eat too little and you will lose weight. When you want to bulk up, it is vital that you eat a diet that promotes building muscle.
Diet is the chemicals underlying muscle growth. Your body will burn additional calories as you exercise and the only way to build bulk is to increase the calories. But not just any calories are acceptable. Lean calories are necessary for successful bulk development. The average 200 pound body builder will need about 3,500 calories a day. Make sure they come from good sources.
2 Lift Weights
Weight lifting is the key to building muscle. Depending on your current fitness level, you could start doing this at home, using tin cans, frozen vegetables or plastic bottles filled with water. Remember the easy formula that one liter of water equals exactly one kilo, so it is very easy to set specific weights for your regime. Weight lifting is the best way to get those bulky muscles you so desire.
Be sure to choose a bulking routine that features progressive overload. If you lift the same weight day in and day out, you will fail to add muscle mass. Progression and overload are essential to your success.
3 Sleep
Sleep is another one of the building blocks of life. Not only does it allow our minds to rest and recover, getting rid of all the stresses of daily lives, it allows our muscles and bodies to heal and regenerate as well. If you don’t get sufficient sleep, you will be more susceptible to injuries and your body will not have the required energy to bulk up.
If you don’t believe me measure your arms right when you wake up in the morning and then again before you go to bed. You will notice your arms (and all your muscles) are actually bigger in the morning.
4 Don’t Overdo it on the Cardio
Cardio is a great form of exercise for people who want to lose weight, but not for those who want to build muscle.
It is a major calorie burner. If you do want to perform cardio, keep the intensity low and only do it for 20 minutes at a time, no more than three days a week.
When you want to bulk up, your calorie intake needs to go up, meaning you shouldn’t burn it unnecessarily by doing cardio workouts.
5 Take the Right Supplements
Supplements are hugely important for those who want to bulk up. They help you heal your muscles, provide you with more energy and generally give your body the amino acids, vitamins and minerals that they need in order to keep up the regime you are putting it through.
For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics.
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