If you are a fitness enthusiast and your main goal is to bulk up without being fat, then this is the perfect article for you. We’ll discuss numerous tips to help you bulk up without adding extra fat to your body and also about the best foods to bulk up.
It is a common misconception among people that if they want to bulk up, they need to increase their calorie intake. But that’s not true. Bulking up required a lot of dedication and the combination of right kind of fitness supplements and an optimal workout routine. There are so many kinds of fitness supplements available that choosing one to bulk up might get challenging. It is best that you get in touch with your trainer and doctor to know which fitness supplement will be best suitable for your needs.
Here are some effective tips that will help you bulk up without adding fat to your body.
- Include high calorie foods in your diet
Your diet plays a huge role in maintaining your overall health and wellness. If you want to bulk up, it is recommended that you include high calorie foods in your diet. Some people think that they can get the extra calories just through a supplement. But to get balanced nutrients, it is important to have the right kind of natural foods that are high in calorie.
Some of the foods that you can include in your daily diet if you want to build lean muscle mass are –
- Milk and dairy products
Milk and other dairy products like cottage cheese etc. provide not just protein but also other essential vitamins and minerals that are needed by the body to perform various functions. If you want to develop lean muscle mass, adding milk and other dairy products in your diet will be beneficial.
Fish contains protein and omega 3 fatty acids which are both essential for muscle building. For gaining weight in a healthy way without adding fat, including fish in your daily diet is a good idea.
When you have a rigorous workout routine, then your body needs good amount of protein, vitamins, minerals, and omega 3 fatty acids for proper recovery. Eggs provide all these nutrients and extra calories you need to add lean muscle mass.
Nuts are a healthy alternative to chips and other munchies. They are a good source of omega 3 fatty acids and other essential vitamins and minerals. 50 g of nuts can provide up to 300 calories, so if you want to bulk up, then do consider adding nuts to your diet.
You all know how beneficial seeds are for your overall health and to boost your immunity. But did you know that seeds can also e superfoods that can be had as high calorie foods to increase muscle mass. Per 28 g, flaxseeds contain 152 calories, chia seeds have 137 calories, hemp seeds contain 155 calories, and sesame seeds contain 160 calories.
- Choose the right supplements
When it comes to bulking up supplements, some of the most common ones are BCAAs, whey protein powders, and creatine monohydrate. Each of these supplement has a specific use, so make sure you are clear about your fitness goals and only then choose a supplement that aligns with your goals. Branched chain amino acid (BCAA) supplements are really popular if you want to develop lean muscle mass. They work perfect as a pre workout supplement and also help increase lean muscle mass.
Whey protein is known to be one of the best supplements to add to your fitness routine if you want to build lean muscle mass. It has various other advantages as well – boosts immunity, helps with sustained and quick post workout recovery, reduces fatigue and muscle soreness after intense workouts etc. But the thing to know is that there are different kinds of whey protein supplements available like – whey protein isolate, whey protein concentrate, whey protein hydrolyzed, and protein blends. It depends on your fitness level and ultimate goals that which whey protein supplement will work best for you.
- Add a mass gainer powder to your routine
A lot of people don’t know that including a high quality mass gainer powder in your fitness routine will help you bulk up and add lean muscle mass. One of the major concerns of people when they start consuming a mass gainer supplement is that it shouldn’t add any extra fat to their body. Most good quality mass gainers have the right proportion of carbohydrates, protein, and extra calories to ensure it is easy for you to gain weight in a healthy way.
Whenever you are buying a mass gainer supplement, make sure you check the ingredient list carefully. The supplement should have least amount of fat and added sugar.
- Have an intense training routine
When we say have an intense training routine, we mean workout to burn fat and not muscle mass. You can also your trainer to help. Avoid intense cardio sessions, and instead include more of muscle building exercises in your routine. Another important thing to keep in mind is recovery. Make sure you include a supplement like whey protein that will reduce post workout muscle breakdown and help with quick recovery as well.
Hope these tips help you bulk up and gain weight in a healthy way without increasing fat content in your body.