Muscle mass

Bulking up is the fastest way to increase your muscle mass, the only problem is that it usually has the disadvantage of adding a few pounds of fat along with all the muscle. This can be annoying and can be avoided, while still adding a lot of muscle to your frame. Use the following steps to bulk up while staying lean and ripped.

Workout how many calories you need

To gain weight you must eat more than you burn per day. Calculate how many calories you need using a formula, the harris benedict formula is well known and is usually very accurate. This will give you your maintenance daily calories. Add 500-1000 calories to this and no more. Any more and you will start to gain fat weight as your body won't use the excess.

Eat the right foods

To gain only muscle mass and prevent any fat from forming you must make sure you are eating the correct types of foods:

Protein - eat chicken, beef, eggs, fish and whey.

Carbohydrates - eat some fruits, but mainly vegetables. Keep the fruits low as they contain a lot of sugars that could become unwanted fat. The vegetables will give you plenty of vitamins with barely any carbs, keeping your body in top form to build muscle and burn fat.

Fats - Eat healthy fats that increase your testosterone levels and give you the energy you need, without causing an insulin spike. Eat plenty of avocados, olive oil, nuts, egg yolks, butter. Use fats for your energy instead of carbs. This is what will stop the fat gain while bulking up. When you eat carbs insulin is released and when insulin is present in the blood your body can't burn fat.

Eat healthy, unprocessed foods for the optimal recovery and growth.

Lift weights

To make your body use the extra calories for muscle building and not fat gain, train with weights. Have a set routine that you progress with every week and stick to it. Keep the weights heavy and the resting times low, for a high intensity workout. Perform big multi joint lifts and bodyweight exercises to stimulate the most muscle fibres and cause the greatest growth.

Give your body time to rest between workouts to allow for muscle growth. Make sure you increase the reps or weight with each workout to continue the muscle growth. Follow these three steps in order to bulk up your muscle mass while keeping the fat away.

For more information about building muscle through the use of proper nutrition and high intensity training visit: MuscleBulkUp.com for your free muscle building eBook and 7 day course.

Article Source