Bulking up is never easy, especially if you are a novice. It is easy to picture yourself pumping iron in the gym and bulking up, without doing anything else. After all, these are the most-likely images that you come across, of bodybuilders.
Lifting weights is not the only thing you need to bulk up, rather it is a balanced combination of strength training, your diet and cardio workouts that give a bulked-up appearance.Here are a few super tricks to help you bulk up in no time!
We don’t really mean Tony Stark, when we ask you to be the iron man! Rather, we are asking you to start lifting some hard-core weights! If you want to bulk up, then your days of lifting light weights are over. When you are lifting heavy weights, it encourages your body to maintain its existing muscles mass and also increase it, too. So make sure you go a notch above when lifting weights. Don’t be intimidated. You will be surprised by what your body can achieve! Testogen increases your workout endurance and stamina by boosting your testosterone level naturally.
There is No Such Thing as a Magic Diet!
This is entirely true! There is no such thing as a magic diet that can help you in bulking up overnight. You will need to make dietary adjustment on a long-term basis. Since your purpose is to bulk up, you will need to amp up your protein intake. Skinless chicken, lean beef, eggs, lentils, beans, yogurt and cheese are all good sources of proteins.
That said, you can healthy fats in moderation and these include avocados, nuts, flaxseeds etc. Carbohydrates can be taken in moderation as well. Make sure you stick to organic and whole-wheat variety. Brown rice, whole-wheat pasta are good sources of healthy carbohydrates.
Go Easy on Cardio
We all know how important a cardio workout is when you are trying to lose weight, but this is not the case when you are trying to bulk up. Yes, cardio is important for fat loss, but when you have reached a certain level then you will have to go easy on cardio.
Excessive cardio can actually undermine all your hard work and can lead to muscle loss. So if you are a big cardio fan, then stick to a high intensity interval training program to reap the benefits or you can intersperse your cardio workouts on your days off from strength training. But remember, go easy!
Keep Your Fat Loss in Check
You read this right! Losing fat at a rate of 1.5-2 pounds per week is alright, if you have a substantial amount of fat to lose. However, if you want to bulk up then you will need to slow down fat loss. Excessive fat loss can cause you to lose muscle easily.
The Coveted Abs
We all dream of having those sculpted 6-packs and no matter what we do, it gets harder and harder to get those 6-packs! Do you know why? Overdoing crunches and leg-raises! We all the misconception that of we do a lot of crunches and leg raises, we’ll get a six-pack, but this is not true!
In fact, it has been shown that the best way to achieve six packs is go easy on abs, limiting it to 1-3 sessions in a week and that too, with a moderate amount of volume. Keep a wholesome, clean diet along with it and you will see a difference!
Cheat Once in A While
Sometimes cheating is good and especially when it comes to diet and exercise. Giving yourself a day off surprises your body and increases leptin levels. When you are on a continuous diet, leptin levels decrease, which in turn reduce the metabolic rate of the body. Leptin is a hormone that helps fire up metabolism, as efficiently as possible.
Body Fat Levels Are Important
Body fat levels are important and you should know your body fat levels accurately. The best body builders have a lean body mass of not more than 170-180 pounds, including the body fat. For an average man, it is about 18-24% of body weight. For athletes and body builders, it is lower than that and especially body builders tend to push it even lower.
So know your appropriate body fat levels and maintain it. Purchase a skin fold caliper to measure your body fat levels. Testogen is an all-natural testosterone booster that aids in fat loss o help you achieve your desired body fat levels.
Hydration is Important
We all know how important hydration is and yet, we overlook it all the time. Studies have shown that drinking appropriate amounts of water can actually boost metabolism by 30% and needless to say, under-drinking will lead to slowing down of metabolism which is something you don’t want. So drink up as much as you can!
Keep yourself Motivated and Be Persistent. Stick to a Healthy diet and Exercise Regime and You’ll Bulk Up!