Whether you are too fat or too thin and want to bulk up to look like the heroes from the movies you need a routine and diet that builds muscles and turns fat into fibre. To get bigger and build muscle eat more protein and WORK those muscles HARD.
To build muscles you have to work them so they grow. You’ll never built muscle by not working out. It may even hurt at the start. In order to bulk up, build muscles and grow in size you have to eat the right foods and perform the correct exercises during your workout.
Power and strength will only grow when you push your muscles and feed them the fuel to breakdown and then re-grow bigger. Consume more of the right types of calories and burn it into your muscles while you sleep.
How To Build Muscles?
When I first decided I was going to get fit and started weight lifting it was difficult. I had the wrong sort of body mass in the wrong places. It’s called fat.
If you want to put on weight and gain muscles in the right places it will involve losing weight and getting in shape first, then working on building muscle. If you’re new to strength training and muscle fitness and not sure how to begin this advice will help you get started.
Your body weight is controlled by how much you eat, how much you exercise and your metabolism.
Eating To Bulk Up
The muscle building process begins by eating meals high in protein and healthy carbohydrates. Get your protein by eating fish, chicken, meat, eggs, full fat milk and carbs from rice, paste, cereal, potatoes, corn, beans, fruit and nuts to help you put on weight mixed with your Five A Day and avoiding sugar snacks.
If you’re skinny and want to get bigger, grow muscle size you need to eat more food and ram in the calories to gain weight. This is the opposite of dieting to lose weight. Don’t worry if you feel like you’re overeating because through exercising you’re going convert it in to muscle and make your body tougher.
Exercising To Bulk Up
With your new diet you now need to burn fat by lifting weights and turn the food into muscles. Focus on exercises that work your whole body. When starting out make sure you warm up and keep adding weight to every exercise bit by bit.
If you manage to lifted 50 kg then make it harder by lifting 52, making your muscles work by lift heavier weights will make them grow bigger and stronger. Before long you’ll be gaining muscle and your fat will begin to disappear.
The Secret To Strength Training:
The secret to increasing muscle mass is EAT LOTS and LIFT LOTS. For weight training I recommend keeping cardio exercise to a minimum and focus on lots of free weight lifting and routines that workout every single muscle in your body. Using Dumbbells, Barbells, Bench Press, Deadlift, Squats, PushUps, PullUps and SitUps you’ll get stronger and build some serious muscle.
The amount of weight, reps and sets you do will depend on each exercise and where you’re body is the strongest and weakest. As you get stronger you can push yourself harder until you muscles want to give out on the final rep.
Remember to increase the weight load as you build more strength and muscle power. Also don’t just focus on your upper body so you look like a puffed up balloon with chicken stick legs. You need to perform squats and do some deadlifting so you work your legs, back and whole body.
Help I Can’t Put On Weight
Some people eat and eat yet never seem to build muscle or put on weight. They eat all day and stay the same size. Those lucky people usually have a metabolism that can deal with a higher calorie intake and they find it harder to get big and bulky.
Being thin or having a faster metabolism shouldn’t stop you from building muscles. Sometimes muscle mass has nothing to do with your size. I have a thin friend and he has more lean muscle then me without the bulk. If he started lifting weights and eating strength food then he’d gain more weight and develop a more defined and muscley body shape.
For skinny people to bulk up and fill out they need to eat more protein calories and pump some iron. When you’re thin and looking to build muscle mass you’ll need to eat like a pig and develop a strength training workout. If you want to build muscle and have problems putting on weight then increase your protein and strength training.
Building Muscle
If you don’t work your body it will store fat. To have near pure muscle on your body you have to go for it. To achieve any form of success you have to make serious changes. Show no mercy on your muscles, make them hurt so they grow bigger. Eat all the protein, fruit, vegetables you can consume and push your body further every week.
Eating 6 meals a day, high in protein with high fibre snacks and working on strength training everyday will build those muscles fast. While you’re sleeping your body’s cells will regenerate and you’ll wake up a little stronger and healthier.
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Editors Notes:
It’s that time of year to get fit, I for one could certainly do with toning up the mid-section, getting more exercise and eating a bit better. I’ve no intention of joining the gym again so it will be home workouts for me.
