If you frequent the gym, you understand that there are times that gaining weight can be a good thing. In particular, if you are putting on muscle, watching the numbers go up on the scale can make you feel euphoric.
It is actually a bit tricky to bulk up, however. You want to consume clean nutrients and calories so that your body builds muscle but doesn’t put on fat. Bulking up does not mean that you can eat all the junk food that you want.
Sure, that kind of food will give you extra calories – but they aren’t the good kind of calories.
You are much more likely to add fat rather than muscle to your frame if you utilize that kind of strategy.
So, how can you put on muscle? The following tips will help.
Pack on The Protein to Put on Muscle
Protein can really help you bulk up. It is important to find the right balance; if you eat too much protein, you could add some fat to your frame.
Also, the amount of protein you eat depends on how active you are. If you go to the gym a lot, you may need 0.8 grams of protein for each pound that you weigh.
However, if you do not go to the gym, you might only need 0.36 grams of protein for each pound on your frame.
There are a lot of ways to get extra protein. You can take supplements, drink shakes, and eat bars. However, the best way to get good protein is to consume many different vegan protein sources; including nuts, peanut butter, eggs and hemp protein.
If you’re looking for more info – Skinny2fit has a wide range of information on getting extra protein.
Pay Attention To Calories
You have to give your muscles the nourishment they need to get bigger. For example, if you want to put on a pound of muscle per week, you may need as many as 3,600 extra calories! Over the course of seven days, that would mean you would need to consume an additional 500 calories per day.
In order to figure out a dietary plan, you also need to consider how many calories you are burning per day as a result of exercise. Depending on what you figure out, you may need to consume more than the 500 extra calories a day.
Healthy dietary fats, protein, and complex carbohydrates are what your body needs!
Avoid Cardiovascular Exercise if You are Looking to Put on Muscle
If you have a slim frame, and you want to bulk up, it is important to avoid cardiovascular exercise as much as possible. If you are lifting weights and also doing cardio, you may not build as much muscle.
In addition, it is quite likely that you will boost your metabolism even more and burn calories, which is counterproductive to what you are trying to do.
In contrast, if you weigh more and you want to build muscle while also slimming down, you should engage in cardiovascular exercise. Doing so will help you to lose fat. However, it is important to remember that the type of exercise you engage in is important.
Cycling is better than running, because it won’t hurt your resistance training as much. Also, you want to limit yourself to a maximum of twenty minutes of cardio exercise each day.
If you want to increase your cardiovascular endurance without losing too much size, a High Intensity Interval Training workout composed of many different bodyweight exercises, or running sprints are both excellent choices!
You can also utilize the Jacob’s Ladder Exercise, which is an intense cardio machine which has the potential to build muscle! The Jacobs Ladder is an excellent tool for increasing your anaerobic endurance, while also strengthening your whole body.
Keep Eating Carbs
Certainly, protein is important as you start to bulk up. That doesn’t mean, however, that you should eat protein to the exclusion of everything else. Complex carbohydrates, especially, can help you build lean muscle.
If you try to cut the carbs out, you won’t have as much energy and you won’t be as active.
Therefore, you should try to consume a simple carbohydrate about 90 minutes before you head to the gym. It not only gives your muscles food but it also helps them repair themselves after you are done working out.