Ten simple and very doable ways to bulk up naturally.
If you’re one of those guys who’s been working out at the gym regularly, lifting weights, eating right yet getting frustrated because of the absence of visible biceps, it’s time to step up your game. Read the ten surefire ways of getting the body of your dreams.
Eat some more
Before you gorge on burger or ice cream, listen up. You’re probably eating lesser calories than your body needs. Start tracking the number of calories you’re eating everyday (any dietitian can help you with this). The average man needs 2000 calories. Add 500 to that number daily. Eat a variety of whole foods and the occasional treat. Also, aim to get two grams of protein per kilo body weight. So if you weigh 70 kilos, consume 140 grams protein. Eggs, fish, chicken, whey protein, beans and daals are all good options. If you’re not sure you’re eating a balanced diet, it’s a good idea to take a supplement like Nature’s Bounty Prescriptive Formulas Optimal Vitamin Packs Men’s daily.
Don’t overdo the cardio
If you like running, limit it to two days of light jogging on the treadmill, but no more than 30 minutes per session. Having said that, nothing looks less appealing than a muscled overweight man! Burn that extra fat by doing sprint intervals, running all-out for a minute and then going to a light jog for two minutes, then back to a sprint and so on. Do this for 30 minutes, three times a week.
Do less for more
You’re the kind of guy who does reps till your muscles are screaming, stop? No more than 20 sets per muscle group, in fact 12 are ideal for maximum muscle growth and your workouts should never last much longer than 45 minutes. Use heavier weights if you can handle it, and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds. Any less means you’re not tensing your muscles long enough to shock them into growth.
Do a full body routine or a split one
For best results, either train the whole body in a single workout or concentrate on one body part per session; work on upper body in one session and the lower body in another. Each format has its own advantages but both are better than trying to separate one muscle group in a single session. Focus on lifts that involve many muscles in one set such as squats, deadlifts, presses, rows and pull-ups.
Stretch some more
Even though your muscles may scream in agony when you do, stretching of any kind –either manipulating your body into a stretched position and holding it or moving fluidly in and out of positions—will keep you flexible, prevent injury, and improve recovery between workouts. Stretching also improves your core, so try and start or end each session with it.
Eat at regular intervals
Instead of wolfing down a huge meal at dinner time, eat five to six small meals through the day. Ensure each meal has a good proportion of protein and carbs to provide adequate fuel to the body, the ideal way to build muscle and fire up the metabolism to burn fat.
Mix it up
Change your routine every few weeks. Alter some part of your training every four to six weeks. This could be the number of reps you do, the break you take in between sets or the exercises itself. Mixing it up can shock the body into growing muscle. Try this if your regular workout isn’t showing or has stopped showing results.
Work the whole body
You want triceps or killer abs? Apart from weights, you need to train the rest of the body as well. The more muscles you involve the greater the hormone release that stimulates muscle growth through the day. Targeting each muscle group with roughly the same volume (five sets of rows after five sets of bench presses) will ensure balanced training, letting your muscles grow faster and more safely.
It’s true. You need a protein boost right after your workout. An hour before the workout get a power dose of a mix of high protein-carb. That could include a couple of bananas and scrambled egg whites. After the workout drink a protein shake. Don’t try to get the protein from food post workout; whole foods aren’t the best option post workout because they take too long to digest. Take your pick of whey mixes such as GNC Pro Performance 100% Whey Protein – Chocolate Supreme, Prolab N Large 2 Wild Strawberryand MRI Pro-Nos Cookies and Crème.
Get some rest
Intense workouts require adequate sleep, between seven to eight hours every night. If work or play create a sleep deficit, make up for it the first chance you get. Over-zealous training does more harm than good; train no more than thrice or four times a week.