5 Basic Ways to Bulk-Up

 1. Get in shape

I understand it can be hard to get motivated when going to the gym but the more you go the better you will start to feel. If you have motivation then awesome! If you’re a beginner start working out 3 times a week and gradually build this up to 4/5 times a week to get your best results!

You need to frequently go to the gym this will then build your muscle endurance and eventually you will notice that you’re working out with much more high intensity than you used too.

If you’ve never really been to the gym before then ask for a personal fitness training to talk you through some of the equipment available, don’t be embarrassed about it, when I joined the gym for the first time I had an appointment with my personal trainer and yes I was embarrassed to go ask for help but that’s what they are there to for!

2. Design a Bulking Diet

Basically you have to increase the amount of protein into your diet. Here is a link on what foods are high in protein!

I recently found it confusing at first what to eat and what not to eat, because there are so many contrasting opinions on what you should eat and how much you need to eat, so it can get overwhelming.

Designing a bulking diet will allow you to keep track on how much you need to eat, when to eat it, Etc!

Here is some more information about your bulking up diet.

3. Track your diet

Mainly without tracking your diet it can affect your results. Just keep it simple! Make a note either on a piece of paper or on your laptop. When you record the foods that you eat for breakfast lunch and dinner and any snacks throughout the day it will help you calculate your calorie intake and seeing it written down will give you a clear vision as to where you need to improve.

Heres a bit more information about how to record you food intake on a daily basis. Track your diet!

4. Lift Weights

Lifting weights is vital! If you’re bulking up and consuming everything in sight and not lifting weights then the vast majority of your weight gain will come in the form of fat. I’ve learnt if you lift the same weight day in and day out you will fail to add muscle mass. 

‘Go hard or go home!’ is what my personal trainer keeps telling me, I didn’t realize how important it was to lift heavier weights than you’re used to. So start lifting those heavy weights that you tend to avoid, it will soon pay off!

 5. Track your progress

Keep track at what you're lifting! Be sure that you are continually making progress. If you need to write it in a journal then do so, I've started writing all the exercises iv recently learnt into a log book and taking it the gym just so I don’t forgot any exercises! You’ll be surprised how effective this method works.

Here is a really good video from a nutritional expert on how to bulk up

Tell me what you think!