At the beginning of the year, most people set out to exercise more and get healthier. For some people, winter is a great time to bulk up before trimming down when the summer months come around. If you aren’t familiar with “Bulking” it’s a term used to describe the muscle-building phase. During this time consuming more calories provides your body the fuel it needs to increase muscle size and strength while weight training.

If you decide to try bulking you should establish a workout routine, consume an ideal amount of protein and pace yourself.

If you are looking to bulk up the first thing you should do is establish a plan that works for you. One of the good things about exercising is that it can be done at home or at the gym. Some exercises that are very effective for bulking include squats, deadlifts, and bench presses. There are many other exercises as well however, whatever exercises you decide It is very important to include rest days. Ideally, you should exercise 2 to 3 days a week. Be sure to pace yourself. Don’t overdo it, especially if you don’t lift weights on a regular basis.

The thought of bulking probably seems like it’s just about eating more food however protein is essential for building and preserving muscle mass. Your protein intake should be based on your body weight. There are many foods that provide protein such as peanut butter, lentils, eggs, yogurt, tuna, chicken breast, and of course protein powders and shakes.

If you are working out you need to be sure you don’t push your body too hard or hurt yourself. Only complete exercises you are comfortable with. Opt for total-body workout routines or train each muscle individually. When it comes to your eating habits you should generally avoid or limit your intake of alcohol since it can negatively affect your ability to build muscle and lose fat. Added sugars contain lots of calories but lack nutrients. Lastly, avoid deep-fried foods.

Before trying to bulk up do your research. I highly recommend you ensure you understand how many calories you should intake and remember that everyone is different. No one gains weight at the same rate and no two results are the same.

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