Bulking up, or putting on muscle mass, is easy for some and hard for others. It depends largely on your body type, diet and the intensity with which you strength train. As you gain muscle mass, you will lose body fat because lean body mass requires the body to burn more calories — calories used to build and maintain muscle. But, while building muscle will result in fat loss, it won’t result in lower body weight because muscle is denser than fat. Determining your mass-gain goals and adhering to a nutrition and strength-training plan will help you successfully bulk up and lose fat.
Step 1
Determine your body type in order to set realistic mass-gain goals. There are three main body types: endomorph, mesomorph and ectomorph. Endomorphs have more body fat and a lower muscle-to-body fat ratio; strict calorie-reduction and more intense workouts, including cardio, will be necessary to bulk up and lose weight. Mesomorphs are naturally fit and toned; a more moderate diet and exercise program will benefit their mass-gain goals. Ectomorphs are typically thin with higher metabolisms; they will need to increase their caloric intake and focus on strength training to bulk up.
Step 2
Change your diet to serve your body type and your goals. Increase or decrease daily caloric intake depending on your body type. Endomorphs should reduce their overall caloric intake, eating nutrient-dense foods and high-quality protein, which will help build muscle and reduce fat. Mesomorphs should increase their caloric intake of high-quality fuel in line with a more intensive strength-training regimen. Ectomorphs should eat a high-calorie diet that will enable them to strength train at increasing levels of intensity without burning too many calories, which can result in muscle loss. Even with a higher caloric intake, focus on eating healthy, whole foods, such as good fats, nuts, organic meat and fatty fish.
Step 3
Increase or decrease the frequency and intensity of your cardiovascular exercise to match your body type. If you have excess body fat, you will need to do more cardio with more intensity, alternating between endurance activities, such as long runs, swimming or biking, and short, intense workouts, such as sprints. This will help you burn more body fat as you bulk up. Thinner body types should do a minimum of cardio — just enough to stay in shape — and concentrate on building muscle.
Step 4
Strength train at increasing levels of intensity. In order to build mass, all body types need to lift heavier weights to continue to challenge their muscles. Endomorphs should focus on longer training sessions with high reps and sets at increasingly heavier weights; mesomorphs should focus on lifting heavier weights for a moderate number of sets and reps; ectomorphs should engage in shorter strength-training sessions with lower reps and sets with increasingly heavier weights.
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