Many individuals have a common goal of gaining more muscle mass and just like other objectives, you need to develop a proper plan to achieve it. Bulking up can become a reality, as long as you have a good plan in place and follow it diligently. The essential elements that you need to focus on include exercise, proper nutrition and rest. As long as you do not neglect any of these aspects, you will be able to see noticeable differences in your physique very quickly. Listed below are the key elements that you need to follow in order to bulk up fast.
Fuel intake
When you want to gain weight, you need to consume more calories. But, it is better to consume these calories from healthy foods. One rule of thumb you should follow is to completely eliminate packaged foods from your diet. It is best to consume fresh items instead and take multiple means in a day. The meals should focus on good carbohydrates, quality protein and healthy fats. You need to be aware of the downsides of sugars, saturated fats and sodium, all of which are found in packaged foods. When you know what nutrients are your priority, will be easier to plan your diet.
Anaerobic exercise
Traditionally, it has been the norm to lift heavier weights with fewer repetitions when you want your muscles to grow bigger. However, if you are after a more defined and chiseled look, then you need to incorporate more repetitions, but with lighter weights. Another recommendation is to alter your workouts regularly because this can surprise the body and help you in avoiding plateaus.
No matter which rule you decide to follow, it is recommended that you start weight lifting and also exercise consistently in order to bulk up. You should also consider taking workout supplements like creatine because it can help in boosting performance and results.
Aerobic exercise
A workout cannot be deemed complete until you exercise the heart. Some of the exercises that you can do for increasing your heart rate include swimming, walking and running. You should add at least 30 minutes of aerobic exercise in your weight gaining program if you want to see quick results. Do not extend the duration of aerobic exercise because this will use up more calories, which will not help in weight gain. Calories are precious and you need to keep them in reserve in order to bulk up quickly.
Rest
Getting proper rest is of the utmost importance if you want to see results. Your body is continuously hammered by the environmental stress and your brain and muscles need to recharge from the daily struggles you experience. To put it simply, your body needs time to recover from the daily grind. A restful mind and body can lead to better performance in all aspect of life, including your workouts. This is because you will not feel any fatigue when you are working out and will be able to exercise properly.
