How To Gain Weight and Bulk Up Muscles Faster

how-to-gain-weight-and-bulking-up-faster
While a lot of people are looking for ways to lose weight, there are those who are eager to gain some and build stronger muscles. If you are one of the latter, then the following are the different ways proven to help you bulk up and gain muscles in a fast way.

Eat Smart

While you should be getting more calories, make sure you are getting healthy ones. Your aim is to gain muscle weight and not fats. Go for foods that are highly beneficial to muscle gain like sources of proteins including but not limited to fish, red meats, turkey, chicken, eggs, tofu, lamb, legumes, low-fat yogurts, cottage cheese, fruits, vegetables, and milk.

Your food should also consist of certain forms of carbohydrates so you can get them from oatmeal, brown rice, vegetables like corn, green beans, and broccoli among many others. You will also need a little amount of fat and you can get them from olive oil, almonds, avocados, and walnuts. For your snacks, you can enjoy some apples, nuts, beef jerky, baked potato chips, pretzels, and protein bars.

Some foods may bulk you up fast but only with empty calories so avoid doughnuts, cakes, cookies, pastries, pizza, sausages, bacon, cheese with solid fats, sodas, beverages containing added sugars, and high fat and processed foods.

Eating several times a day will also help bulk you up faster. Additionally, it will give you more energy and nutrients you need as you do your muscle-building exercises.

Compound Exercises

These are multi-joint movements that involve one or more muscle groups to move several joints through a range of motion. Compound exercises use the maximum amount of muscle fibers that leads to effective and fast muscle gains. These exercises are considered the biggest muscle builders. They are difficult, brutal, and exhausting. If done incorrectly, you may end up injured. Examples are squats, dips, pull-ups, bench-presses, and deadlifts.

  • Squat
    The ideal workout for building lower body mass would be a squat. It is a compound, strength training, full body exercise that increases strength and size of the legs and buttocks. It also develops core strength and bolsters muscles of the thighs, hips, hamstrings, and ligaments throughout the entire body. Squats have numerous variations to challenge different parts of your body.
  • Dips
    Dip exercises target your chest, shoulders, and triceps. They have a number of variations that intensify the exercise but they are usually performed using parallel bars.
  • Pull-ups
    These are a range of compound exercises that target the upper body muscles. While commonly performed with equipment, it can actually be done with nothing but your own body weight. Like the previous exercises, pull-ups have variations as well.
  • Bench Press
    This is an upper body exercise that develops the pectoralis major muscle and other supporting muscles such as the anterior deltoids, coracobrachialis, serratus anterior, scapulae fixrs, trapezii, and the triceps. It is commonly used in bodybuilding and weight training.
  • Deadlift
    It is said that without this exercise, the compound routine is not complete. It is a weight training exercise which uses a loaded barbell and is lifted off the ground from your bent over position. It completes the triad of compound lifts – the other two being the squat and bench press.

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How to Build Muscle: 9 Step Guide to Gains Quality Muscle Mass

I would like to share some expert advice with you on how to build quality muscle. Now I warn you that this is for the really skinny guys that are really looking to crazy bulk up faster, because they barely have any meat on their bones. Now you may often feel like you eat all of the time, and start to think it is just impossible for you to gain weight ( I was like this). All you need to do is change a few key points and you will be on you way. I know I have been there.

I also understand what you have probably been thinking, and your feelings are that you feel people start to resent you, because you can eat what ever you want and not put on an ounce of weight. People don’t realize that to skinny guys, this is more of a curse, than it is a blessing at times.

However I also despise people that say that they have tried everything and nothing works. This is definitely not the case, and people that do this need to take a step back and ask themselves, are they really eating right, and I bet that really you have only really tried a couple of things, but trust me, you just haven’t tried the right things yet.

Here are 9 great tips that will Transform your start to gaining weight in no time at all. These are tips I have personally used and I guarantee they will work for you.

#1 Keep Your Training Under an Hour

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You should be keeping your training program to no more than 1 hour . Make sure that you stay focused on keeping the intensity high, rather than making the workout drag on. There have been countless studies on how nasty things happen in your hormonal state after training hard for more than an hour. Plus, when trying to gain weight, we want to work out harder rather than longer.

#2 Keep to an Eating Routine

You might eat 3 meals a day, and they may be high in calories, but your body is going to burn through these very quickly. instead focus on having 5-6 meals a day spaced 2-3 hours apart so this will feed your body so it is constantly having something to metabolize and build muscle..This really works well.

#3 Stop Relying on Supplements

I have been in your shoes, it is too easy to fall into the trap and replace your meals with supplements and I can’t count how many times I have fallen prey to the supplement industry, and all that will happen is your weight will drop off again.

The only supplements I recommend are supplement, protein powder and perhaps some Gatorade after workouts.

#4 Take It Easy

As naturally skinny guys, you have calm down and stop moving around so much. It’s just a part of who you are, but you might fidget or move around a lot in the day. Learn to relax a bit more and try to limit activity outside of the gym, otherwise this will only lead to burning unnecessary calories.

#5 Understand Caloric Surplus

This is another thing I am bored of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I must admit at the start I did say the same, but I am here to tell you that you are totally wrong.

Most people think they are eating lots and you just may be. But no matter what you are eating, if you are not gaining, you are not eating enough. it is a simple as that . what you should do is re-evaluate your diet as well and focus on more calorie dense foods.

You Just need to eat more if you are not gaining.

#6 Focus on Progression

As mention above your workouts should really be under an hour if that. And another good measure to make sure you are progressing well is to monitor the weights, and what you are lifting and your routine. It’s so easy to forget so many people screw it up. They put in more and more effort in until their workouts are at about 2 hours.

This is way too much and a waste of time.

Now for some things to work it might take a while, but on other things you will see quicker results. but you must PUSH yourself to the limits every workout.

#7 Change Rep Range Every 3-4 weeks

Unless you are making great progress. I would suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stress causing you to gain weight in the form of muscle. This is top tip and is far better than adding more sets and more time to your routine.

#8 Really Hit The Large Portions.

Remember, this is for the extremely skinny guy… But I want you to start hitting the large portions more than once a week. Try and position this eating frenzy after a hard workout so that the majority of calories get shuttled into the muscles which will really help you pack on those pounds and gain weight in the right places.

#9 Consider a Weight Supplements

If you really cannot eat any more whole foods (which is the better option) you could consider a mass gainer. A mass gainer is basically calories in the form of a shake. So instead of having rice veggies and chicken, you could replace with a shake.

These are just a few tips to get you started, but if you are really serious about gaining quality muscle and bulk, not just fast but the right way.

Crazy Bulk Gynectrol, No More Man Moobs!

Crazy Bulk Gynectrol For Sale at GNC & AmazonGynectrol Pills – A cost-effective solution which works impressively to counter your Man Boobs, Crazy Bulk Gynectrol is the only effective herbal formula for men who suffer from this embarrassing condition.

It will work for an incredible 99% of sufferers – this actually guaranteed by the manufacturer with an incredible Money Back Guarantee. It has a longstanding reputation, successfully selling for over years. Don’t you think the company would be out of business by now if it didn’t have people returning to it again and again?

Being a herbal formulation, expertly blended, it is natural with no known side effects, using a variety of well-known active herbs. It is a proven formula, with many successful testimonials. If you are not happy with the way you look you can change ii … you are not alone. Did you know that approximately one in three men have a problem with Gynecomastia?

Looking at the formulation for this herbal supplement, we can better understand what makes it so effective. So what exactly is the composition of Crazy Bulk Gynectrol?

  • Chromium Picolinate
    Supplementing your diet with chromium can assist in reducing your carbohydrate craving – so this compound is now well known in the nutrition industry, used by thousands and thousands of people around the world to help them to successfully reduce their weight.
  • Theobromide Cacao
    Theobromide is a natural compound that is found in many common foods and superfoods such as acai berries, cola nuts, tea plants and the much loved cocoa. Theobromide Cacao is a special type of compound used in Gynectrol.
    If you are wondering whether Theobromide Cacao, that is found in cocoa is the same compound found in chocolate, you are very much correct in making this assumption. Theobromide has a caffeine –like stimulatory effect on the body, and helps increase your metabolic rate, allowing your body to assimilate and rejuvenate faster.
  • Guggulsterones
    Gugglesterones are compounds which are relatively well known in the bodybuilding fitness industry and are a class of compounds which are found in nature in an exotic Indian plant called Commiphora Mukul – also known as the Gum Guggul.
    Guggulsterones act directly on your thyroid gland – which is responsible for regulating your matabolic rate, thereby increasing the rate of release of hormones in this gland and speeding up your metabolism. This means that you actually burn calories faster.
  • Sclareolides
    This compound is said to increase levels of testosterones in males. As Gynecomastia is likely caused by an imbalance of testosterones to estrogens, it can help correct this balance and improve the prominence of male sexual characteristics over female features. It is often taken by bodybuilding athletes to help give them large gains in muscle size when they are working out.
  • Caffeine
    A very familiar compound to many, often served in coffee form where it has a known stimulatory effect as a ‘wake me up’. It increases metabolism and is great for burning fat.
  • Green tea extract
    Green tea contains high levels of antioxidants and compounds called polyphenols. These compounds lower cholesterol levels by reducing blood platelets from sticking to arterial walls and not allowing LDL, or bad cholesterol to oxidise, thereby reducing fatty deposits.

As you can see Crazy Bulk Gynectrol contains a list of useful compounds which work well separately and work very well together, promoting the effect of each component. It is a proven formula and you cannot go wrong as the manufacturer is fully confident in issuing Money Back Guarantee.