Most of us who lift weights have the same goal in mind: gain muscle, shed fat. Physically, the goal is definition. You want people to be able to see your muscles and know you’re in shape at a glance.
When you’ve got too much fat on your body, it’s hard to tell just how in shape you really are. The basic rule of bulking is this: increase your calorie uptake so that you’re eating more calories than you’re burning. Your body needs fuel to build muscle.
At the same time, though, the way you go about this is of the utmost importance. If you’re not bulking smart, a lot of what could be muscle is going to melt into fat.
Here are some essential rules for bulking to avoid fat and build muscle:
Here’s The Most Efficient Way To Gain Muscle
5. Skip The Junk Food
Getting more calories in can be hard work if you’re not a big eater, but don’t up your intake by going for the drive-thru.
Stick to lean protein, clean carbs, and healthy fats - none of which you’re going to find in fast food.
4. Adopt The New Food Pyramid
Forget the food pyramid that’s been fed to you since you were a kid. It’s not designed for muscle-building.
Instead, adopt Muscle & Fitness’ Food Pyramid which shows how much lean protein, clean carbs, and healthy fats should be eaten.
3. Don’t Eat Too Much
You know as well as we do (from pure life experience) that it’s all too easy to eat too much. To avoid this mistake, get out your calculator.
Bodybuilding.com has a great protein intake calculator with Muscle Gainz as a goal option. For building muscle, protein should be your top priority.
2. Don’t Stick To The Plan
That is, when it comes to your lifting routine.
Although on the macro level it’s unclear how much variety of exercises affects muscle gain, on the micro level, research shows different exercises on the same muscle stimulate different regions of the muscle, resulting in greater hypertrophy (muscle growth).
Don’t get stuck in the same lifting routine. Mixing it up makes things more fun for you, and it increases gains.
1. Get Running
While this is how you gain the most muscle, you’ve got to burn calories from your fat stores if you want a better body composition. It's not all about building ripped massive guns, think of the whole picture.
This is where cardio comes in. If you’re already low on fat in your body composition, though, stick to lower-intensity cardio, like brisk walks and cycling.
When you adopt these 5 tips, bulking becomes a lot easier than blindly eating and working out as you typically do.
Get that protein in and keep lifting, and you will see results.
Do you have pro tips of your own on how to really bulk up? We’d love to hear from you.