People who are thin and have a hard time putting on weight are often called hard-gainers. This does not cause the same detrimental effects on the body as being obese, but it can still lower your self-confidence. Bulking up muscle fast takes the same type of motivation and discipline as losing weight fast. You have to be willing to make sacrifices at the dinner table and also at the gym.
Step 1
Increase your caloric intake. Track your calories for three days, add the numbers together and divide by three to get an average. Increase your intake by 250 to 500 calories. Use an online resource like The Daily Plate for help with tracking. Make sure you include liquid calories as well.
Step 2
Eat healthy foods. Your objective is to gain healthy muscle weight, not fat. Stay away from the empty calorie foods like meatball hoagies, mozzarella sticks, pork chops, ribs and cream-filled doughnuts. Fill up on foods that are beneficial to muscle gain like chicken breasts, turkey loins, lean beef, cottage cheese, eggs, whole grains, beans, nuts, seeds, fruits and vegetables.
Step 3
Consume more meals throughout the day. This will keep your muscles well fed, boost your energy levels and make it easier to meet your increased calorie demands. Combine complex carbs and protein with each meal. Sliced turkey breast on whole wheat bread with lettuce and tomato is a meal example. Eat every two to three hours throughout the day.
Step 4
Drink plenty of water to keep your muscles and body well hydrated. The Institute of Medicine recommends that women drink approximately 2.7 liters of water a day and men drink approximately 3.7 liters. Restrict your intake of caffeinated and sugary beverages. They can lead to unwanted weight gain and they can also dehydrate your body.
Step 5
Perform compound, or multi-joint, exercises to bulk up. These involve more than one joint and muscle working simultaneously, resulting in faster gains. Do exercises that target all of your major muscle groups like bench presses, military presses, bent-over rows, deadlifts and squats. Aim for three or four sets, eight to 12 reps and work out every three days.
Step 6
Lift the heaviest weights you can handle. Have a training partner on hand to help you with your exercises. If you lift light weights, you will not be able to fully tax your muscles.
Step 7
Avoid late-night television. Depriving yourself of sleep will not only hamper your muscle recoveries, but it will also cause you to be lethargic in the gym. The Centers for Disease Control recommend that adults get seven to nine hours of sleep a night.
Tips and Warnings
- Keep your cardiovascular exercise to a minimum if you want to bulk up. Doing high amounts will prevent you from making sizable gains. If you do cardio at all, keep it to 30 minutes or less and work out at a moderate intensity.
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