If you want to know how to get big and gain muscle fast then you need to follow these simple steps. Any one can gain weight and gain muscle if they follow the right progress. If you are naturally skinny or a hard gainer then you can drastically change the way you look by following a training regime and a good diet program.
Below are the 10 keys to bulking up and gaining muscle and weight, if you follow them correctly you will gain weight.
1) Eat 6 Times per day
If you want to bulk up then you need to eat more. You will not get big without food so make sure you constantly feed your body with it. Eating 6 times per day will also keep your blood sugar levels stabilized. Eating several times per day instead of the "Big 3” that most are used to, will provide your body with a constant supply of nutrients that you need to recover from your hard workouts.
2) Drink More water
Water is essential, you cannot live without water and it makes up 70% of your body. Just 2% dehydration can cause a serious decrease in athletic performance and effects your body in so many ways.
3) Sleep More
Your body needs rest in order to recover from your workouts. If you want to gain muscle then you need to let your body do this. aim for 8 hours of solid sleep per night.
4) Protein is Essential
As the school teacher always said, protein is the building blocks of life. If you want to build extra muscle then you need extra protein in your diet. Aim to eat atleast 1-2g of protein per lb of bodyweight per day as a bare minimum.
5) Eat Before Bed
If you really want to know how to bulk up then you should have a meal about an hour before bed. this should be high in protein with a little carbs. A protein shake will do. Your body will use the protein to build more muscle and it will mean you wont wake up early due to hunger. At bed time you want a protein source that is going to stay in the blood stream as long as possible and provide a sustained release of amino acids to your resting muscles. One good example would be cottage cheese with whey protein mixed in.
7) Eat A Massive Breakfast
Your body will not have eaten for around 8 hours so it will need food. make shure you feed it well with protein and carbs. This will give you energy for the day.
8) Plan Your Meals
Planning your meals in advance will make it easier for you when it comes to sticking to your diet plan. This is probabily my best tip when it comes to wanting to know how to bulk up fast. Most skinny guys fail to gain weight or muscle because their diet is crap and they dont follow a bulking plan. By planning your meals in advance you are more likely to stick to them and less likely to give up.
9) Post Workout Meal
Aim to eat or have a weight gain / protein shake immediately after a workout. You have about an hour window after a workout where your body will shuttle nutrients into your muscles. The quicker you feed your body the better. I like to keep a protein drink and some fruit in my gym bag and have them as soon as i leave the gym.
10) Gradually Increase Your Calories
If you want to know how to bulk up and gain weight its simple, just eat more calories per day then your body burns.
You can work out how many calories you need to eat per day in order to bulk up and gain weight:
Bodyweight in lbs x 20 = Daily calories needed to gain weight
Dont go straight from a diet of 2000 calories to one of 5000 calories. You need to gradually increase the amount of calories you consume over a period of time. The best way to do this is by adding around 250 calories each week to your diet. This will lead to a gradual increase in weight and is how to bulk up the easy way.
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