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If gaining weight and bulking up is your fitness goal, then incorporate these 5 steps in your fitness routine to see the difference.
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Increase your calorie intake: Increase 300-500 calories more than your normal intake. This well help you gain weight. Remember to increase the calories gradually.
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The researchers have found that neither whey-protein based shakes nor milk-based formulas enhanced the rate of muscle recovery following resistance training.
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Increase your protein intake: Increasing your protein intake is crucial to achieve that extra 300-500 calorie intake in your daily diet. Load up on eggs, cheese, meat, etc.
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Focus on recover after every workout: Carbohydrates rich foods, stretching exercises, showers, etc. all are important to recover your body from an intense weight training workout. It helps to give you instant energy that body requires for repairing your muscles. Make sure to get 8 hours of sleep and stay hydrated.
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Weight training: Incorporate weight training 3 times a week to put in some extra weight. It will help your muscles to grow. Keep gradually increasing your weight as your strength increases. For example, increase from 30kgs to 35kgs when doing lateral pull downs.
