One of the best foods to bulk up and gain weight is steak. I try to eat it as often as I can. Unfortunately I am not much of a cook, so I usually try to eat out. When cooking and eating at home, I use one of those little two-sided grills (similar to a Foreman grill) to cook my meats. A very potent combination is steak with brown rice. When you have this combination, you get a lot of very good calories that help you bulk up and grow muscles.
Page 25 of 25
There are many people who want to bulk up and gain weight. Whether you are a bodybuilder who wants to get bigger or someone naturally skinny, here are 5 tips that you should follow in order to achieve that goal:
Tip 1: Eat More
This is a no-brainer. If you want to bulk up and gain weight, you need to eat more. Try to determine how many calories you are eating on average right now and add 500 more per day. Remember to eat clean. Your caloric intake should consist of healthy carbohydrates, protein and healthy fats. Remember that healthy fats should be a part of the diet as well, as they are necessary for the body. Sources of healthy carbs are for example brown rice or sweet potatoes, while an example of a source of healthy fats is avocados.
Tip 2: Do Compound Lifts and Lift Heavy
The number 1 mistake many newbie lifters and skinny guys make is that they do a lot of isolation exercises (for example for biceps). Isolation exercises are for experienced lifters who want to carve up and isolate different muscles. If you want to grow, you need to do compound exercises such as squats, deadlifts and bench presses. Compound exercises hit various muscle groups and are needed for the body to grow. If you want your body to grow, then your exercise plan needs to rely heavily on compound exercises, no matter if you are a beginner or more experienced. Also don’t forget to periodically up the weight you are lifting. Your reps for all of these exercises should be in the 6 to 12 rep range. Try to do 3 to 6 sets of each of the exercises. Most of your exercises should be done using free weights. If you are a beginner, you can start off with a full-body routine, which you repeat 3 times a week, keeping at least a day of rest between each lifting day. A short, intense workout is much more effective than a longer one.
Tip 3: Drink Lots of Water
On average, a man should drink 2 liters of water a day (an average woman should drink around 1.6 liters). On exercise days, that should go up to 3 to 4 liters. Staying hydrated is a key requirement for a healthy body and also for bulking up.
Tip 4: Get Plenty of Sleep
Your body grows during sleep and that’s why getting a good rest is very important. Try to go to sleep around 11pm and try to get 8 to 9 hours of deep sleep.
Tip 5: Stay Focused
You will never achieve top results if you just mess around and don’t stay focused on what you are trying to achieve and the process of getting there. Set up a plan and try to follow it. Don’t make excuses!
Good luck! 🙂
If you want a more detailed guide on how to gain weight, where all the points are explained in more detail, read the article below:
Many parents often want their kids to be athletic. Sometimes the kid does become athletic by themselves, however a lot of times the kid doesn’t. Many parents chalk this up to “nature” or “talent”. They believe that the kid either has it or not. On the other hand, based on my own personal experiences, I believe that nurture has a lot more to do with whether a kid becomes athletic or not. Malcolm Gladwell’s book “Outliers” states that practice is more important than talent. I can testify to this.
This is a very interesting video that shows you what type of training MMA fighters do. This video shows Rob Riches, a fitness model, try to do their workout. It’s part of a series of videos where Rob Riches attempts to train in various sports/disciplines.
What types of exercises do you need to do in order to bulk up? In the gym, you always see these super skinny guys doing hundreds of bicep curl exercises, but even after a year of going to the gym, they seem to have gained no muscle. The problem is that they are doing the wrong types of exercises for what they want to achieve. If you are skinny and a beginner at weightlifting, then you should forget about isolation exercises and instead do compound exercises. Even if you are experienced in the gym, if your goal is to bulk up, then compound exercises should be the primary type of exercises that you are doing as well.
When coming up with your strategy of how to bulk up and gain weight, it is necessary that you determine your body type. There are generally 3 types: ectomorph, mesomorph, endomorph. The names sound like something out of a sci-fi movie (or the Might Morphin’ Power Rangers 🙂 ), however it is beneficial for you to determine which of these labels fits your body type the best. Of course, many people can also actually be combinations of these.
Contrary to the popular opinion, gaining weight is actually hard for many people. There are many people who struggle when trying to put on weight. However with some effort, even the skinniest hard-gainer can put on weight and become bigger. The number one advice anyone can give is: eat. You have to eat more than you currently eat in order to gain weight and get bigger. Of course the ideal is to eat “clean”, that means healthy foods.
Eating healthy foods is the best way to go, however I wouldn’t underestimate the value of eating “junk” food for some types of hard-gainers. If you’re young or with an extremely fast metabolism, then frequently eating junk food can be one of the ways of gaining weight. This is the strategy I used when I tried putting on weight at the beginning of college. I had a very fast metabolism and was very active in different types of sports, so I needed the high amount of calories that junk food provided in order to get bigger and gain weight. I did not really put on too much fat at that time. You of course have to be very careful with this and if you find yourself gaining fat, then cut down on the junk food and be more active.
However as people get older, their metabolism slows down usually and their body changes. So the junk food eating strategy is not a very wise one for people out of college, especially once they get into their sedentary jobs. Here, you do have to start watching what you eat and try to eat lots of protein, good carbs and healthy fats. You also have to combine it with lots of exercise in order to bulk up. I will try to get into how to bulk up the healthy way in some later posts.
I have recently decided to take the plunge and buy a domain name and get my site hosted. I initially started this blog over on wordpress.com with this little sentence: “Learn the secrets on how to go from skinny to brawny in no-time, in a healthy way of course!”. I wrote that in order to force myself to commit to start writing a blog, but it was initially just a place holder for something bigger. I started writing on wordpress.com, but have now decided to become a bit more serious about all this and cough up the dough and get my thoughts exposed to the world.