Being skinny may not cause the same health complications as being morbidly obese, but it can have an impact on self esteem. This is the case, especially when you want to fill out a certain outfit. Following a natural bulking diet can help you add some pounds to your frame while boosting your self confidence. This takes the same amount of discipline as losing weight
Caloric Increase
Increasing your calories is an integral component of bulking up. You have the option of doing this the healthy or unhealthy way. To avoid future health complications, take a healthy approach by limiting your intake of fast food, processed meats, refined baked goods and decadent desserts. Select foods that are high in calories, but still high in nutrients, such as nuts, seeds, lean meats, fish, whole grains, beans, starchy vegetables, dried fruit and avocados. From a caloric standpoint, the University of Illinois McKinley Health Center recommends a daily increase of 250 to 500 calories. This can lead to about 1/2 to 1 lb of weight gain on a weekly basis. To get your starting intake, track your calories for a full day then make your addition. For example, if you currently consume 2,200 calories, make your new intake 2,450 or 2,700.
Frequent Meals
Fitting extra calories into your diet can be difficult if you only eat two or three times a day. To better serve your needs, eat a meal every two to three hours, starting first thing in the morning. Include a portion of protein and complex carbs with each meal to keep them balanced. A tuna sandwich on whole wheat bread with lettuce, tomato and an apple is a meal, for example.
Additional Liquids
Liquid calories are not advised when you are trying to lose weight, but bulking up is altogether different. Drinking healthy liquid calories like orange juice, soy milk, sports drinks and coconut water can help boost your daily intake. Be aware that you have to take the timing of these beverages into consideration. Try drinking beverages 30 minutes before or after your meals to avoid fullness.
Smoothies During the Day
Smoothies make it easy for you to get a high amount of calories in a compact meal. You can get a smoothie in a coffee shop, dedicated smoothie shop, or you can make one at home with a blender. Add ingredients like low-fat milk, juice, nut butter, fresh or frozen fruit and yogurt. For example, pour 16 oz of chocolate soy milk into a blender. Add one chopped up banana, 2 tbsp. of almond butter and one scoop of protein powder. Place the cover on and blend it up until it is smooth. This comes out to about 780 calories. Use smoothies in place of any meal during the day.
Weight Training
Weight training is another aspect of bulking up that you should take into consideration. By lifting weights, you will pack on muscle, which will give your body more bulk, and you will also increase your hunger, which will allow you to consume more calories. Stick with compound exercises with your routines. These work more than one muscle at time which leads to faster size gains. Include exercises like chest presses, lunges, upright rows, lat pull-downs and dips.
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