How To Bulk Up Fast
|
By :
Daniel Anderson
Submitted
2009-10-21 12:42:54 |
So you need to bulk up fast?
Well that’s okay so long as you do it sensibly. The thing with weight gain is that some people just have too fast a metabolism and think that they can't gain weight, but it's not true at all. For some it means the only way to gain weight fast is to fight fire with fire……but how?
You don't want to use illicit substances as they cause more problems than benefits, what you really want is to know how to gain weight the healthy way.
Firstly there is the little case of blunting your metabolism in order to let your body gain muscle mass fast. The best way to do this is to not over train and to only do mass movement exercises e.g squats, bench press and curls.
These basic movements help to build the major muscle groups and add mass, not tone. When you have a fast metabolism, toning exercises aren't what you want to be doing right now.
If you train too much and you are not putting on weight it’s because you’re burning too much muscle - So train less often.
Yep!
Just when you're fired up to tear the house down, someone goes and tells you to train less. If you train too much, you'll just fire up your metabolism and your wont add a single micro-gram of muscle weight. So don't be counter productive.
Next, you need to find the right supplements to take and the right foods to take with them. This is where I’ll help you out with a little combo list to show you what to take.
My Fast Weight Gain Supplements Weight Gain Foods:
What to eat to gain weight
1. Take Creatine
Take it with a large glass of grape juice(not orange or citrus). Creatine is considered the best supplement for gaining weight.
2. Take a weight gain powder
Take it with whole milk not skim (some fat is necessary) and you don’t worry about fat until you weigh 200 pounds (95kg).
3. Take flax seed oil
1 teaspoon with every meal - This will help you preserve muscle and burn fat, plus the increased calories will help
4. Eat Pasta - Often
Make sure you try the high fiber variety - It’s higher in protein.
Most of all eat 6 times per day so your muscles are never starving for nutrition.
Here are some nutritional guidelines if you want to put on quick muscle....
Every meal must have:
Protein : at least 40grams
Carbohydrate : at least 50 grams
Good Fat : at least 10 grams
Now just add your supplements to this and you’ll be a rock solid mass monster in no time.
More tips on what foods to eat to gain weight
There are many foods that can assist you in your efforts to pile on the muscle. Protein rich foods such as chicken breast, white tuna, lean beef and eggs are fantastic.
Protein powder is an extremely convenient way to add some extra protein to your diet with out having to cram in all that meat.
In the carbohydrate world their are few better carbs than oats and lentils - these two wonder carbs can give you the slow release energy you need to power through workouts .
Wholewheat breads and pastas are good too and for variety eat plenty of different fruits and berries.
The two main fat sources you want to use are flax seed oil and oily fish such as salmon. Nuts and seeds are also good.
All these foods can help with bulking up and gaining weight sensibly.
My Favorite Weight Gaining Tips
Midnight Protein
If you have a protein drink ready made, then if you go to the bathroom in the middle of the night, consume your protein drink and you'll get some useful extra calories.
Don't Neglect Nutrition
Weight gaining diets often forget that you need adequate vitamins and minerals, so add plenty of berries, green vegetables and peppers, even though they aren't high in calories, the nutritional benefits are massive - Just like you want to be!
If you lack the right nutrients your body can't build muscle.
Get Some BEEF!
No Weight Gain Program would be complete without red meat, and lacking that, iron. The more muscle you have, the more blood your body produces and thus the more iron you'll need, so feed your body full of iron and watch yourself turn into a monolith.
To get some beef you need to get some BEEF!
Train like a monster, be big like a monster, train like sissy be little skinny ...?
Only do heavy, mass movement weight training like bench press, shoulder press, squats and bicep curls, tricep push downs and dead lifts. Train heavy but short.
Never train for an hour, real body builders don't need an hour to work their chest, so why on earth would you? Thirty minutes is more than enough and if you can go longer, then you WERE NOT working hard enough. Longer workouts are counter productive to the objective of wanting to gain muscle mass fast. Hard workouts are the best way to gain muscle fast.
In Conclusion
You can gain weight fast if you concentrate and use the right methods and fast weight gain can be easy if you enjoy the routine and it works with your lifestyle. You really can learn how to gain weight with a fast metabolism as I have shown and the truth is, as you grow and get stronger, you'll also have great definition in your muscles as all hard gainers do.
Remember...
Eat Often
Eat More Protein
Eat More High Fiber Carbs
Eat More Lean Beef
Buy Protein Powder And Creatine
Do Not Train For Too Long Or Too Often - Instead Train Hard
How To Bulk Up Fast By Daniel Anderson
Tom Venuto's book Feed The Body - Burn The Fat, is still the single most influential and sensible way to lose body fat using the very best diet and exercises. To get this extremely hot book Click Here!
Some More Of Daniel's Best Articles:
What Are The Best Sources Of Omega 3
What is good fat - What is bad fat?
What are omega 3 fats?
Fat Is Not The Enemy
Easy Muscle Building tips
Eating For Fat Loss
100 Ways to Lose Weight
Live A healthy Lifestyle
High Intensity Interval Training
|
Author Resource:-
Tom Venuto's Feed The Body - Burn The Fat
If you want to burn fat off your body I can not recommend this book highly enough
|
|
Article From Article Flame |
|
|
|
|
Print This Article
Add To Favorites