The Best Advice on Fitness I’ve found

How to Bulk Up Fast with the Right Food, Exercise and Supplements

To gain weight and bulk as fast as possible, you’ll need the right diet, exercise program, and bulking supplements. However, for the sake of safety and to make sure you’re not wasting your time and energy, do talk to your doctor before making key changes to your lifestyle.

Food Intake

Adjusting the amount of food you consume is basic for bulking up – if you’re not eating enough, you won’t pack in the additional calories that cause you to gain weight. But other dietary modifications can help as well. For instance, you’ll need more amino acids in order to grow new muscle tissue. 8-gram protein intake per pound of body weight. Proteins of animal origin, such as the protein abundant in eggs, fish, lean meats and nonfat dairy, provide all the amino acids you need to gain muscle. Also abundant in all the essential amino acids are soy and quinoa. But you can also get amino acids by eating plenty of other protein-rich plant foods such as nuts, lentils, whole-wheat grains and beans.

Of course, you should power up with carbohydrates so your can body convert them to glycogen, which is your muscles’ key source of fuel during tough workouts. Keep in mind that the best quality carbs are those supplied by whole grains, fruits and vegetables. And you because fat is a concentrated source of energy, you’ll need a bit of it too. Needless to say, pick unsaturated oils, such as olive oil, along with foods that are rich in unsaturated fat like nuts and seeds, fatty fish and avocado.

Consistent Exercise

While diet alone can help you gain weight, exercise will make your muscles grow and you’ll gain lean mass. For faster results, do strength training.

bulking supplements

Long as you follow the right bulking diet and workout program, bulking supplements can help fast-track accelerate your results. If you drink whey protein shake everyday, for example, you help boost your protein intake to help you meet your everyday protein goals. Whey is a particularly quick-absorbing protein, so by drinking whey shake right after your workout, you will provide your muscles the amino acids they need for growth.

According to studies at the University of Maryland Medical Center, creatine, widely available supplement, can also help enhance muscle growth in some people. More research is still needed, however, to know just how much creatine supplements will help more people grow muscle. Creatine is not useful if your muscles already have high levels of natural creatine. In any case, consult your doctor before taking any supplements to make sure they’re not only safe but effective too.