Are you happy with your appearance? If not, join the club. However, there are ways to bulk up fast, read on.
After all, not everyone is content with their current health and fitness level. This is especially true if you've always been skinny and would rather gain muscle weight. But that's often easier said than done.
If you're wanting to bulk up, you've come to the right place for help. This article takes a look at how to bulk up fast so that you won't be the skinniest guy at the gym anymore. Keep reading to get the inside scoop into how to get the body you've always wanted by making a few simple changes to your lifestyle.
This can be a sticky point for many people. After all, cardio is an important aspect of staying as healthy and fit as possible.
But it will also keep you very trim, and that's not what you want when you're trying to bulk up fast.
Keep in mind that a good cardio workout burns a ton of calories, and yet you'll need to hold onto all the calories you possibly can in order to build mass. When you're skinny and wanting to increase muscle mass, cardio will actually work against you.
The key is to choose the right kind of cardiovascular activity. For example, you'd be far better-served cycling than with resistance training. In other words, you can still spend time developing long, lean muscles, and good heart health when building body mass, just choose an activity that will support your overall fitness goals. For highly-active cyclists, long periods spent on the bike can increase one's risk for a UTI or similar conditions, which can induce issues like urinary incontinence. Prescription medications and male catheters available from companies like Men's Liberty are key ways active men can maximize their results without running the risk of an embarrassing accident on a long cycling session.
In other words, make eating your job. Why? Because you're going to need all the calories you can get.
Calories are crucial to the process of building mass, so you're going to need to consume between 2,000 and 3,000 extra calories every week in order to add just 1 pound of muscle. That might sound like much, but it's actually a lot of extra eating. Check out these calorically dense foods to get you started.
Keep in mind that if you're hitting the gym multiple times a week, you'll need to consider eating even more so that you don't quickly burn those extra calories you've added to your diet.
The key is to eat 6 to 8 smaller meals each day rather than fewer large meals. This way you're constantly feeding your muscles so that your body has plenty of energy and won't need to burn muscle for energy as you move through the day.
You'd be wise to keep a notebook with you at all times in order to track your caloric intake. That's because building mass is more or less an exact science that can be measured and studied in order to achieve precise results. Write down everything you eat and record every workout so that you can measure the results and make changes when necessary.
So, what should you eat? Great question. Let's start with carbohydrates.
After all, when most people think about getting in shape and slimming down, their first instinct is to cut carbs. While this is normally a great strategy, building muscle mass requires a different thinking process. And yet carbs are important for mass, especially lean muscle.
The key is to eat the right kind of carbs. Because if you skimp on carbs, you'll experience less energy during workouts from lack of energy.
The best strategy is to eat a simple carbohydrate an hour or two after a workout. This will help drive the nutrients your muscles need into your bloodstream while also stimulating the release of insulin, which is also vital for post-workout muscle repair.
Good carbs for building mass include rice, potatoes, bread, pasta, and oats. Just keep in mind that you'll need to incorporate large portions of these foods into your meals in order to bulk up quickly.
You’re also going to need to add plenty of good protein to your diet. This is actually one of the most important building blocks of building serious muscle mass and one of the best ways of doing this is by starting with high protein foods such as a carnivore diet.
If you're serious about bulking up, you're going to need to make protein your best friend. Get in the habit of consuming it in various forms, including protein bars, supplements, shakes, as well as high-protein foods such as eggs, meat, nuts, and peanut butter. If you are a vegan, you can also get large amounts of plant proteins and bulk up on a vegan diet.
Harry Johns White, amateur athlete, and marketing manager at NBABlast says, "When it comes to bulking up, the key is to consume enough protein to support muscle growth without consuming too many calories. The recommended amount of protein for those looking to bulk up is 1.6-2.2 grams per kilogram of body weight. While this may seem like a lot, it's important to remember that protein is very filling and can help to reduce overall calorie intake. For example, a chicken breast contains approximately 30 grams of protein but only 140 calories."
Your body loves protein, and this is the key to achieving the kind of body you've always dreamed of having. But again, keep in mind that you're going to need to feed your body throughout the day so that you're adding mass rather than burning those extra calories. Then hit the gym so that your body can convert the protein into muscle.
Creatine is a legal supplement that many people use in order to boost muscle growth.
In fact, this is the only legal supplement that has been proven to promote a significant gain in mass. The key is to add creatine to your diet without overdoing it.
Keep in mind that creatine isn't an anabolic steroid, so you're not going to suddenly see 10 pounds over muscle growth overnight. But it's inexpensive, increases strength and hypertrophy during workouts, and can be easily metabolized by your body.
Creatine isn't for everyone. So talk to your nutritionist and personal trainer, then decide if this is a product that you'd like to experiment with.
You should also add SARMs to your diet now.
One of the most effective workout techniques for increasing mass is to vary the number of reps during each set. It's also important to lift heavyweights.
In other words, each set should utilize a different number of reps. This will help speed up the development of muscles, helping them to grow bigger faster.
Believe it or not, quality sleep is also an important factor in building muscle. You should try to get 7 to 8 hours of sleep per night.
Why? Because your body releases large amounts of human growth hormone during sleep, which is a key ingredient in building lean muscle. Sleep also gives your body a chance to rest so that you'll have plenty of energy for your next workout.
Everyone wants to look great, but building muscle isn't easy. Fortunately, these tips for how to bulk up fast will help take your body to the next level.
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