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If you’re looking to bulk up and build muscle, this blog will fill you in on all you need to know. First, it is very important to shock your muscles so your body has to adapt to your demands. Recall the July 18th post where muscles repair themselves after they go through stress. So you should either increase the amount of weight lifted, or the amount of reps. Also, you can change up your workouts so that your muscle groups don’t get used to the same workout. To help your muscles grow and repair, you need to give them the right kind of food. Compose your diet of lots of lean protein. This protein will replace the muscle tissue (protein) that you used in your workouts. A good way to get your protein is through protein shakes, egg whites, chicken, steak, tuna, salmon, nuts and seeds, and beans.
If you’re looking to bulk up and build muscle, this blog will fill you in on all you need to know. First, it is very important to shock your muscles so your body has to adapt to your demands. Recall the July 18th post where muscles repair themselves after they go through stress. So you should either increase the amount of weight lifted, or the amount of reps. Also, you can change up your workouts so that your muscle groups don’t get used to the same workout. To help your muscles grow and repair, you need to give them the right kind of food. Compose your diet of lots of lean protein. This protein will replace the muscle tissue (protein) that you used in your workouts. A good way to get your protein is through protein shakes, egg whites, chicken, steak, tuna, salmon, nuts and seeds, and beans.
Here’s how you calculate your personal protein intake: Divide your weight in pounds by 2.2 (this will get your weight in kg). Then multiply your weight in kg by .8-1.8. Choose a higher number if you are more active and want to build more muscle. This final number will be the amount of grams of protein you will need to consume daily.
Don’t completely omit fat from your diet because your body needs fat too; just keep it at a healthy level. Lastly, keep you the daily maintenance on your body; make sure you’re getting plenty of water and rest.
Get help bulking up! Check out our website!
-Tony Tiamiyu
-Tony Tiamiyu
Instant Fitness, LLC
Atlanta's #1 Personal Trainer
Lindbergh City Center
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