How Much Water Weight Can You Gain In One Weekend How to Bulk Up and Put on Weight Even If You Work Full Time and Have a Family!

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How to Bulk Up and Put on Weight Even If You Work Full Time and Have a Family!

If you work full time and/or have family commitments, chances are you don’t have the time or energy to put on muscle mass. You may have muscle mass routines that tell you how to bulk up or how to gain weight, but they are still written by (and probably for) those who can make weight lifting the first priority in their lives. Many bodybuilders eat, train, sleep and relax most days; and that doesn’t even take into account all the supplements they consume!

So how can you bulk up and gain weight if you have work and family commitments?

First, you need to decide on your goals. If you are thin or frail, your first goal is to get bigger and stronger. You will do this by lifting weights, eating appropriately, and learning how to recover properly. Working 40 hours a week (or more), commuting, going to family events and taking care of your family will add approx. 80 hours a week of “stress” that most bodybuilders can’t stand.

Second, find out where you already exercise. Do you walk or cycle to work? Do you do several hours of gardening every weekend? Do you shovel your driveway and the driveway of your elderly neighbors in the winter? Do you play sports with your children? Count the hours you spend training and remember that you are training your muscles during these times.

Third, assuming you do some form of exercise during the week, realize that in order for you to bulk up and gain weight, you need to add the appropriate type and amount of weight training. This means choosing muscle mass routines that stimulate growth, yet allow you enough time to recover and eventually grow new muscle.

Fourth, you must eat adequately. Assuming you have your doctor’s permission to bulk up, add healthy foods that are “dense in calories.” Calorie-dense foods include nuts, seeds, healthy fats such as fish oil and olive oil, meat and other such foods. Of course, drink plenty of clean water and stay away from candy and sweets for a while. Yes, you can fill up on candy… but that’s not how you want to gain weight!

A good place to start your bulking up nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds, 15 times your body weight would be 2250 calories. Talk to your doctor about this estimate and make sure you make any nutritional adjustments for allergies, diabetes, or other medical concerns.

Once you have everything in place, you’ll want to focus on one thing: consistency. It’s easy to get enthusiastic once you know how to stock up; but after the tenth day your enthusiasm may wane. Find supportive friends, join online forums, get a coach or personal trainer, or find another way to keep you motivated and on track. Do what you can to make these steps habits.

Finally, have an “exit strategy”. For example, if you are 5′ 6″ and weigh 150 pounds, you probably want your realistic muscle target to be no more than 10% of your current body weight. If you put on too much, chances are it’s not muscles. metabolism can change dramatically and you can introduce new health concerns. Always consult your doctor about your ultimate goals so staying healthy should be your number one priority.

Have fun and remember to lift weights intelligently now that you’ve learned how to bulk up and gain weight.

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