BODYBUILDING TRICKS AND TIPS TO BULK UP YOUR BODY
Here is some tips for muscle growth and mass bulk. For those
people who start up there is many way to do things. Supplements increase your
body mass and helps in gain weight but sometimes it may be hazardous. So it is
better to gain mass in natural way instead of using capsules and other
supplements.
BEST TIME TO BULK UP:
The best time to bulk up is either winter or autumn nor
summer. In summer whatever you do to bulk your body is not going to be much
effective. Rather in other seasons you may have better results. Eating and
lifting heavily will not increase just your muscle. This strategy will lead in
excessive fat. In my opinion first you
have to concentrate on your diet until the point where you can see your abs.
The reason for the fact is when you feed your body calories some are stored in
form of fat. Therefore proper intake of
food is more efficient. Proper intake contains proteins, fats and carbs.
BASIC DIET PLAN:
PROTIEN INTAKE
Increase your protein intake to 1.5g of protein per pound of
bodyweight. If u weigh above 150 pounds your intake must be around 300g of
protein. You should not take 300g of protein at a time. It may cause major
digestive problem and several issues. So be careful in diet and divide your
protein intake as per the amount of meals that you need to eat per day.
CARBOHYDRATES INTAKE
Increase your carbohydrate intake to 1.5 to 2g of carbs per
pound of bodyweight. This will help you keep your energy level well balanced.
Limit the higher complex carbs like bananas, sweet potatoes etc.
FATS
Fat intake is necessary to ensure good muscle growth.
Increase intake of good fat instead of eating more calories. Fat helps in
burning unwanted calories during workouts.
ESSENTIALS PROCESSES TO BULK UP AND GAIN MUSCLE:
Lets talk a little more about your do’s during bulking.
1. MEALS
You should eat for at least 6 to 8 small meals everyday which is a constant supply of
nutrients to your body. Eating more often and eating more calories is necessary
for bulking. You don’t have to eat big
instead you should eat often and simple.
2. COMPOUND MOVEMENTS
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Compound movements are movements that requires more than one
muscle to execute an exercise. These compound movements play a major role in
bodybuilding and bulking. Military
presses, barbell presses, deadlifts, pull ups, overhead presses, squats
are some of the compound movements .
3. LESS IS MORE
Limiting your workouts for under an hour is probably a
needed one. Reducing your reps and increasing your weight helps in bulking your
muscle. Your reps should be limited to 10 to 12 for each set. You should
replace your rep time with rest time. Resting for at least 1-2 minutes between reps is necessary
4. REST
You need to rest your muscle. Rest is sufficient to grow
muscle. Muscles don’t grow in gym it grows while you rest. If you think you are getting bigger during
workouts then you are wrong. Adequate sleep helps in increasing hormones in
your body. At least 8 hours of sleep is required in order to gain muscle.
5. POST WORKOUT MEAL
Post workout meal is needed because that is when your body
absorbs nutrients best. Your body is literally starving for energy at the end
of our workout. 40 to 50 g of proteins should be taken as a post workout meal.
The food you eat before workout is used by body during exercise. So after
workout if you don’t feed your body it will never grow. Post workout meal has a
part in muscle growth.
6. BODY HYDRATION
Drink at least a gallon of water per day. During your
workout your body loses water content in form of sweat. So you should drink
more than a gallon of water per day. Staying hydrated increases your protein
synthesis. So its a good way to stay hydrated.
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