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Natural Ways to Bulk Up

Bodybuilding the natural way requires time and lots of discipline. It takes more than simply increasing calories, exercising and drinking protein shakes to attain that lean, ripped, muscular physique athletes desire. Eating the right foods, doing the correct amount of exercise, drinking plenty of water and choosing the correct supplements is the right way to shed excess body fat and add muscle bulk without drugs.

  1. Eating the Right Foods

    • Bulking up doesn't mean eating everything in sight. Adding muscle mass will require an increased caloric intake but it has be from good foods. Simply existing off a diet of junk food will make the body bulk up but in fat, not muscle. Some body building amateurs believe that their workouts will offset the fat these foods contain. However, these foods will do nothing to help the body create new muscle mass. A good guideline to stick to is 1.5 grams of protein per pound of body weight. For example, a 200 pound person should take in 300 grams of protein per day. Legumes are excellent for building muscle. They are full of protein as well as soluble fiber. The fiber helps keep an athlete's blood and sugar stable. Salmon is also a good choice for building muscle. It is full of omega 3 fatty acids which helps build cell membranes. Salmon is full of protein and helps athletes recover from strenuous workouts. Flax seed and walnuts are also a source of omega 3s and protein for people who are not fans of fish.

    Follow a Well-Organized Workout Program

    • Some amateur body builders make the mistake of imitating the routines of body building world champions. Attempting their workout schedule in the beginning will only lead to frustration and possible injury. Muscles need time to form naturally. Beginning weightlifters should speak to a fitness expert on creating a workout for their body type and size. The workouts should be increased in small increments.

    Stay Hydrated

    • Muscles are made up of almost 75 percent water, according to the American Council on Exercise. It is essential to stay hydrated while exercising so muscles can continue to grow. A person should drink 17 to 20 ounces of water two hours before they start exercising. They should replenish with seven to 10 ounces of fluid every 10 to 20 minutes during their exercise. Finally, a person should drink 16 to 24 ounces of fluid for every pound lost after their workout.

    Choose the Correct Supplement

    • Many of the protein shakes sold in health food stores are full of low-quality ingredients and added sugars. They will add pounds but not in the right way. However, protein shakes as liquid calories are easier to consume than solid ones. A simple but effective shake can be made in your own kitchen. Simply mix up to three cups of low-fat milk, up to three cups of mixed berries, 40 to 60 grams of protein powder and one or two tablespoons of natural peanut butter. Blend the ingredients and drink up. This is a very effective and healthy way to add up to 800 calories to the diet.

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