Ways to Bulk Up with Dr Muzzafar Zaman

LONDON - March 31, 2016 - PRLog -- 'Bulking up' refers to increasing both muscle and fat in order to achieve a well-built look. Although you will put on considerable weight during this time, the 'cutting' stage is where you lose accumulated fat whilst keeping the muscle mass.

This involves eating a lot and lifting heavy weights - the additional calories not only helps with weight gain but also ensures you have the fuel to build muscle. Safe and effective ways to bulk up include:

Eat a lot but eat right

It's often believed you can eat whatever you want as long as you hit your macronutrients, but it's also important choose foods which can help you maintain good levels of health.

It's crucial to eat the right amount of calories and get your macros right when it comes to bulking, your diet should consist of protein, carbohydrates and good fats. Protein is essential for building muscle, a good amount to eat is 1.5 grams of protein per every pound you weigh. Great sources of protein include: Chicken, turkey, lean red meats, fish and eggs.

You should also increase your carbohydrate intake as this will keep your energy levels high during your workouts, the level of good fats you consume should also be increased; some fats are beneficial to hormonal production which is great for muscle growth.

Eating at night
Eating late at night is great for boosting muscle growth and is especially effective when it comes to consuming carbohydrates;

Training

Whilst bulking up, you should avoid fat-loss exercises such as cardio, circuits and intervals and focus purely on building muscle. The amount you train can range from 3-6 days a week and each session should last no longer than 60 minutes of weight training, any longer and your muscles will be too exhausted to work properly.

Rapid muscle growth can be achieved through strength training with progressively heavier weights, to ensure your body doesn't get used to the same weights, thus prohibiting progress.

Reassess regularly

It's highly recommended that you should assess your progress every 3-4 weeks to ensure you're bulking correctly, by checking your body fat and circumference measurements every few weeks you make sure you are keeping on track with your targets. For example, if your weight is not going up, you will know you need to make adjustments to your calorie intake.

For more information visit http://muzzafarzaman.co.uk