Bulking is the rapid gain of weight, usually muscle. If done correctly, you can ensure that the majority of the weight you gain is in the form of muscle and not fat. If you want to pack on mass in a hurry for football season, a bodybuilding competition or just to fill in your T-shirt then follow these tips to go about bulking the right way.
Eat Healthy Calories
Weight gain is the result of more calories coming in through food than lost through physical activity. If you're looking to bulk, it's important to eat more calories than your body needs. However, eating foods rich in sugar and saturated fat that are high in calories is not good for your body. In addition to noting the amount of calories in food labels, also keep an eye on how much sugar, saturated fat and trans fat the food contains. Opt for foods low in bad fats, high in good fats and rich in dietary fiber.
Strength Train
Because exercise burns off calories, it may be tempting to think that you should avoid exercise to bulk up. Intense bouts of strength training stimulates your body to burn off fat while gaining muscle. However, strength training does increase your overall caloric needs. Eat more calories than you would while sedentary if you decide to strength train regularly. As with any exercise program, be sure to check in with your doctor to make sure strength training is safe and appropriate for you.
Eat Healthy Fats
Dietary fat has more than twice the amount of calories as the same amount of protein or carbohydrates. However, eating too much saturated or trans fats can contribute to heart disease risk. Instead, eat foods rich in healthy monounsaturated and polyunsaturated fats. These foods include nuts, fatty fish and olive oil.
Choose Low Glycemic Load Foods
The glycemic load is a measurement of how rapidly a carbohydrate source gets absorbed into the bloodstream. A diet rich in low glycemic load foods favorably affects body composition. Foods with a low glycemic load may mitigate the body fat you gain while bulking. Low glycemic load foods include carrots, brown rice and watermelon.
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