Exercising without a gym

Do you want to start exercising, but there is no gym available? Well, the good news is that there are LOTS of exercises you can do where you don’t need weights or equipment. You can get a great workout at home or even in the office. There is no excuse not to start moving, so get started today! Here’s a list of exercises you can do anywhere!

1. PUSH UPS. Push-ups are a classic exercise! I love these, because they are a basic training exercise. (I love core workouts!) Pushups work your chest, back, abs, and triceps, as well as your biceps a bit. It is a complete training. You are even using some of your leg muscles to stabilize your body. If you’re thinking, “Oh God, I can’t even do a pushup.” Okay, we all have to start somewhere. You can start with push-ups on your knees and get stronger. Most people know what a lizard is, but, just in case, I will describe it. Start with your palms facing the ground. Raise your knees and keep your hips down. With your arms extended all the way up, allow your arms to bend at a ninety degree angle and press your body up.

2. SQUATS. Squats are great for working your legs and abdominal muscles. Make sure that when you squat, it is as if you are sitting in a chair. You want your knees to be on your heels, not on your toes. It takes some practice so if this is difficult you can find a wall and do this against the wall. Support your back against the wall and walk with your feet out. Let your body slide down the wall as if you were sitting in a chair.

3. SIT. There are so many different variations of abdominal work that you can do without any weight! You can do the basic sit-ups. Most people know what they are. With your knees bent, you can lift your body off the floor and lower your body down. This basic exercise works the abdominal muscles. If abs are too much, start with crunches. You can also try placing your hands under your hips in the lying position, and then with your legs straight, lifting them into the air. Lower them about six inches off the ground and lift them up again.

These are just three of the countless exercises you can do anywhere. You don’t need a gym to exercise unless you need the motivation to show up!

7 ideas to take your physical training outdoors

Bored with your current training routine? Tired of driving to the gym to exercise in such good weather? Are you stuck in a fitness routine and looking for new ideas to renew your progress? The warmer weather is here, so why not take your exercise routine outside?

Let’s be honest. Driving 30 minutes to the gym to walk on the treadmill and lift weights doesn’t make much sense in good weather. Not to mention, he’s been locked up all winter, he’s very bored with his exercise routine, and hasn’t seen any progress in months.

Sit down and make yourself comfortable. I’m going to share with you some ideas that will get you out of the way, get you interested in training again, and help you experience a level of progress you haven’t seen in years. Interested? I hope you said YES!

In my 10 years in the sport of fitness, I’ve found that I keep coming back to a couple of key points. One: You must try to live to do more from one training session to another. Two: We all need regular variety in your training (for psychological and physiological reasons). Today I’m going to talk about the second point and teach you how getting a little variety in your training can help you get back on the right track. Take a look at these outdoor workout ideas to add some variety to your routine:

1. Take Your Weight Training Outdoors to Mix It Up: During the summer months I really enjoy taking my strength training outdoors. I love taking my weights to the backyard or to the local park. Training with a loved one or a group of dedicated friends is a great way to go. Some of the training tools that work well for outdoor training are kettlebells (shown in the image below; it looks like a large bowling ball with a handle), clubbells (a weighted bat), medicine balls ( fun to throw), sled drag (great for athletes), weighted vest workouts, sandbag training (nothing fancy here, just sand in a bag), and good old dumbbells.

2. Try some interval training to increase fat loss – Look, the “fat burning” zone is a myth. Sure, your body uses fat as an energy source after 30 minutes of continuous exercise at a certain intensity, but sports scientists have shown us that shorter efforts of higher intensity exercise can be even more effective in reducing your percentage. of body fat (have you ever wondered why sprinters are so skinny without running for 30 minutes straight ???). A great way to incorporate interval training into your summer workout can be as simple as warming up for 5-10 minutes and then alternating 30 seconds of more intense effort with 30 seconds of more moderate effort. You can do this on your mountain bike, road bike, doing hill sprints, kayak sprints, jumping rope, track sprints, or even doing bodyweight calisthenics like jumping jacks. Enjoy!

3. Do mini-workouts throughout the day: An easy way to fit in some outdoor workouts is to choose any exercise and take short breaks outside. You can walk out of your office and perform a series of squats, walking lunges, elevated push-ups, stepping up stairs where you skip steps, or even calf raises. Remember: it is your total energy expenditure at the end of the day that is important, not doing it all at once.

4. Get some gardening done: The garden is a mess, so you might as well exercise and be productive at the same time. Try stacking lumber, raking leaves, building a rock wall, digging a hole (you decide what for), walking around with a loaded wheelbarrow, carrying things around the yard on your head, spreading a little mulch around your newly just plants. to place in the hole you dug earlier.

5. Admire the scenery: make the world your gym. Commercial health clubs have nothing on mother nature. Get out and take a walk in the local park, go hiking, kayaking, mountain biking, and hit the beach for a run in the sand or jump in the waves. Getting outside can be a great way to adopt a physical lifestyle and add some variety to your current training program.

6. Take Obstacle Walks – A great way to add some variety to your routine is to mix in some bodyweight calisthenics like squats, push-ups, and jumps into your summer walks to increase calorie expenditure and challenge your body. Walking on a treadmill is boring and predictable. Taking a hurdle hike through your local park can be so much more enjoyable, and the “chaos” of walking outside might just be the right variety you’ve been looking for.

7. Get involved in a summer sports league: Playing sports is a great way to add some variety to your routine and have fun doing it. There are hiking clubs, mountain bike clubs, road bike clubs, triathlon training clubs, softball leagues, martial arts tournaments, basketball leagues, and more. In fact, I’m participating in a summer basketball league for the first time in years and can’t wait to start. It’s a great opportunity to get outside, make new friends, and engage in life-enhancing physical activity.

There you have it: 7 ideas for taking your fitness training outdoors and incorporating some variety into your program. One thing to consider is hitting the gym a couple days a week and doing your other workouts outside. Mother Nature has given us some great options, so get out there this summer and take advantage and I’m sure you will see renewed progress (and have fun doing it!).

Train with purpose

Kyle

NO Xplode by BSN – Consumed on an empty stomach

I am currently taking NO Xplode and I notice that the label says to consume it on an empty stomach … is it okay if I take it along with my pre-workout meal which consists of a protein shake?

Ok … I think it’s about time I addressed this issue before it gets out of hand. It is NOT necessary to consume Xplode on an EMPTY STOMACH, which means that the last meal you have eaten must be at least 2 hours before. So NO, it is not okay to consume it alongside your protein shake as it will only reduce its effectiveness.

I have lost count of the emails, texts and phone calls that I have received over the last few weeks from my friends who need help with BSN supplements, in particular NO Xplode. For all those who have had NO Xplode really EXPLODE in their faces while mixing … didn’t I tell you NOT to shake it in the shaker, but to STIR it with a spoon? For those of you who have had Xplode staining your clothes, exploding in your gym locker, messing up your kitchen, and exploding in your car (ok … this was me … haha) – honestly, you guys are a fun bunch.

Well, I must admit, it can be tricky for those of you who don’t control your meals as closely as I do. For example, my meals are always about 3 hours apart, and I will only drink large amounts of water 2 hours after any meal because it takes about 2 hours for the contents of your stomach to clear, insignificant things that I sometimes drink. seriously.

I have a friend who wakes up in the morning, eats 2 slices of bread, and heads to the gym immediately to work out … how is he supposed to fit NO Xplode into his schedule, because he needs to consume it on an empty stomach? That was exactly your question for me when you started supplementing with Xplode.

Then there are those of you who eat whenever you’re hungry and sometimes skip meals entirely, or just take a quick bite just to fill your stomach before your workout … once again, how do you include Xplode? on your schedule? consume on an empty stomach before your workout?

A bit tricky, but it just takes a little getting used to.

For the past few months, I have also been consuming a protein shake before my workouts. Scientific research suggests that taking protein before lifting weights may be just as important, if not more, than taking it immediately afterward.

When you lift weights, blood flow to the working muscles increases dramatically and this helps to “push” circulating amino acids into the muscle cells. But you need to have the proper amino acids circulating in your blood to optimize this effect. This is why you should eat some protein (protein is made of amino acids) before exercising. This will support faster muscle growth … and who doesn’t want that?

Ok, for those of you who are a bit confused and have a hard time manipulating your time, drinking your protein shakes AND supplementing with NO-Xplode, this is what I suggest you do:

(1) 60 minutes before your workout, drink your protein shake, mixed with water and not milk. (Milk takes longer to digest and you want it to digest quickly to make room for Xplode.)

(2) 30 minutes after your protein shake, take your NO-Xplode (no matter how many tablespoons you normally need). Your pre-workout protein shake would have been cleared / digested as it is only liquid, and it won’t take you up to 2 hours like a normal meal to achieve an empty stomach.

(3) If you are also supplementing with Cellmass, consume 1 serving immediately after your workout. Cellmass is BSN’s post-workout creatine supplement to replace lost creatine stores during training, speed recovery, bulk muscle cells, increase muscle density / toughness and many other fun things.

(4) 30 minutes after consuming Cellmass, consume your post-workout protein shake / meal.

* The above program was derived from data available at http://www.bsnonline.net

Hope this clears up people’s confusion … Good luck! Drop me a note here if there are any specific questions you’d like answered about NO Xplode. I will do my best to help.

Vegetarian diet plan to lose weight

There are many reasons why someone will choose to adopt a vegetarian lifestyle. You may be concerned about the treatment of animals. You may be trying to get healthier by cutting out red meat. You may not realize that a vegetarian diet can also help you lose weight. If you choose to start a vegetarian diet to lose weight, you must ensure that you make healthy choices. When cutting the meat, you can see dramatic changes in your waist, but you want to do it the right way. If you switch to a vegetarian diet plan and all you eat is bananas, you won’t be giving your body enough fuel to keep you moving throughout the day.

Switching to a vegetarian diet to lose weight is a great idea; just be sure to pay attention to what you are eating. This way, you are sure to get all the nutrients you need. It’s not just about eliminating red meat or fatty animal proteins; it’s about making lifestyle changes to improve the way you look and feel.

Here are five nutrition areas to consider when eliminating meat from your diet. The average meat consumer gets these vitamins and minerals from meat, so keep an eye out for these elsewhere.

1. Protein – you’ve no doubt heard people say to vegetarians “how do you get enough protein?” Actually, there are many places to get protein that does not come from animal meat. Protein helps fuel our bodies and keeps our muscles working properly. You can get a lot of protein from other foods like legumes, nuts, whole grains, and soy or tofu.

2. Iron – again, people tend to think that vegetarians are all anemic because they don’t get enough iron in their diet. This is something you should also pay attention to, but just like protein, there are plenty of other places to get iron. Iron helps keep blood flowing and strong. You can get iron from whole grains, dark leafy vegetables, dried beans, and dried fruits. Keep in mind that your body needs vitamin C to absorb iron properly, so be sure to get plenty of that vitamin in your diet as well.

3. B12 vitamin – the truth is that most people do not get enough of this vital vitamin in their diet. Vitamin B12 can help with the production of red blood cells. This can drastically affect energy and mood. There are only a few non-animal related places where you can get vitamin B12; dark and leafy vegetables are one of them. You can also find this vitamin in eggs, cheese, and other dairy sources. If you are cutting back on dairy, you may want to consider taking a supplement.

Four. Calcium – this mineral keeps bones and teeth strong. Everyone knows that you can get calcium from dairy products, but vegetarians often try to cut down on dairy and other animal products. Dark green vegetables like kale, broccoli, and spinach contain high amounts of calcium.

5. Zinc – This is a lesser known mineral that people often get from eating meat products. Zinc helps your body create enzymes that help process proteins in your system. With a vegetarian diet, you can get zinc from wheat germ, walnuts, soybeans, and whole grains.

If you can control the levels of all these vitamins and minerals, you should be well on your way to a healthy lifestyle. Being a vegetarian means paying attention to the food you eat and how much you eat to stay healthy.

Banish belly fat with yoga

A ‘spare tire’ seems to be unavoidable as we age, but that is NOT the case. The truth is that if we understand the changes in our metabolism and hormones due to aging, we can stop accumulating kilos around our waist.

Stubborn belly fat isn’t just ugly, it can be dangerous, too. Doctors refer to it as “roundness of the waist” and it has been linked to prediabetes and diabetes.

Other studies have linked belly fat to a variety of other serious diseases, including:

• cancer

• High blood pressure

• high cholesterol

• heart disease

• dementia

and more.

What can you do to lose belly fat and start losing weight? Yoga can help you with both.

Yoga uses your own body weight to give you a good workout. You can build great abs and a solid core in around 15 minutes of practice every day, and best of all, without having to do endless sit-ups.

Here are the main ways that yoga can help eliminate belly fat:

Position

Good posture is essential for strong muscles. Good abdominal muscles remove belly fat. Whenever you are sitting, walking or standing, check your abs. Engage your core and tighten your stomach muscles and see the difference it can make to your abdomen and back. Yoga poses that can help and that you can do almost anywhere include Mountain and Tree, if you don’t raise your arms.

Yoga poses for abs

Focus on poses that are great for your abs. Try Boat, Plank and Chaturanga.

Yoga poses for the core

Pay particular attention to yoga poses that are good for developing a strong core, such as the dolphin plank, side plank, and donkey kick.

Calories burned with yoga

All exercise will burn calories. With yoga, you can burn 500 to 800 calories per hour, up to 1,300 calories per 90-minute Bikram class (although this is not recommended for seniors or anyone with a serious health problem).

Muscles instead of fat

As you work your abs, you will build long, lean muscles and shed belly fat.

Faster metabolism

Long, lean muscles burn calories more efficiently than fat, to help you lose weight quickly.

If you’re tired of looking in the mirror for a spare tire, give yoga a try and see how quickly you can shed belly fat for good.

There are many other benefits of practicing yoga regularly. Not only will it give you a stronger and better looking body, It can also improve your concentration and other mental abilities.

Yoga is an excellent form of strength training, so it can be used as part of an overall exercise program that balances strength development with cardiovascular exercise so that the heart beats faster for more exercise, since the heart is the most important muscle in the body.

In addition to a stronger body, you will also gain a strong mind. Yoga requires concentration and mental focus to achieve the postures and maintain them or to practice the different types of breathing in yoga, which are known as pranayama.

Good breathing can lead to less stress and anxiety and better overall health and vitality, which in turn can lead to better decision-making and better relationships. After all, it is difficult to do something right when you are sick.

Other valuable benefits of yoga include:

• Slow down the aging process by effectively detoxifying your body

• Reduce fatigue

• Increase energy throughout the day after morning practice.

• Boost your metabolism to burn calories more efficiently.

• Build long, lean muscles that can help you maintain a healthy weight.

• Improved quality and duration of sleep.

• Give more control over your body and mind

• Increased body awareness, for better workouts

• Increased self-confidence

• Offer greater relaxation and less stress in life.

and more.

With so many benefits of yoga, what are you waiting for?

4 healthy foods to burn belly fat that can help you lose weight

If you are looking for some foods to burn fat, we suggest that you check out the list of foods provided below. First of all, it is important to note that you can lose a lot of fat if you increase your metabolic rate. The good news is that there are many natural foods and drinks that can boost your metabolism and fat loss process. Without further ado, let’s learn more about some of those foods.

1. Fatty fish

If you eat fatty fish regularly, it can do wonders for you. Some of the most popular fatty fish are mackerel, sardines, herring, and salmon. They are rich in omega-3 fatty acids that can reduce inflammation and your risk of heart disease.

Also, omega-3 fatty acids are quite effective in losing body fat. According to a research study, adults who took fish oil supplements shed 1.1 pounds of fat and experienced a reduction in the stress hormone cortisol.

2. MCT oil

Basically MCT (Medium Chain Triglycerides) oil is produced by obtaining MCT from palm oil or coconut oil. You can get it online or at a nearby grocery store. This type of fat is metabolized in a different way than the fatty acids that you can find in different types of food.

MCTs can increase your metabolic rate, which can help you burn a lot of extra fat. All you need to do is add a tablespoon or two of the oil to your routine diet every day. It will increase your metabolism rate by up to 5% in 24 hours. Therefore, you will burn an additional 120 calories on a daily basis.

3. Coffee

Coffee is an ideal source of caffeine. It can help you improve your mood and improve your physical and mental performance. In addition, it is also a good fat burner. According to one study, people who consumed caffeine 60 minutes before exercise ended up burning 200% more fat.

Another study found that caffeine can increase your metabolism by up to 13% depending on how much you drink. Ideally, you should consume a minimum of 100 mg of caffeine per day to reap these benefits.

4 eggs

Eggs are a natural source of energy. Since egg yolks are not recommended due to the cholesterol content, most experts are against eating egg yolks. However, research tells us that they can improve your heart health.

Apart from this, they are a good option when it comes to weight loss. According to many studies, an egg-based breakfast can also help you control your appetite. If you have three eggs in your breakfast, you can reduce your caloric intake by 400 calories per day.

Simply put, if you want to lose weight fast, we suggest that you eat the foods listed in this article.

Amazing Effects On Your Body When Detoxing Starts

You may be surprised to find that the body undergoes a series of reactions each time one chooses to go through a detox process, and the effects are most prominent in the initial days when one chooses to begin.

This is because when a detox cleanse is performed, the accumulation of toxins is released all at once. And this results in a host of unpleasant symptoms, some of which can include fatigue, body aches, lack of energy, and bloating.

So this makes up for a miserable experience!

The underlying reason is the sudden state of shock that the body must endure, and the body would protest! Some withdrawal symptoms are involved, but it is more or less pleasant!

Let’s go over what detox symptoms really mean and how to fix them.

It is really important to understand the symptoms and their underlying mechanisms as well, so that one can find a remedy for them and not suffer unless necessary.

1. Skin breakouts:

Acne doesn’t necessarily have to be diet related, but while undergoing a detox cleanse, people sometimes get acne. In particular, if you change your diet suddenly.

Therefore, the best way to deal with it is to control your fat intake.

In fact, the more you eat, the more susceptible you become to acne. As one consumes fats from nuts, seeds, or even supplements like cocoa, it causes the skin to break down.

So a low-fruit vegan diet could be the solution.

2. Extreme cravings:

People often report extreme cravings, but in fact these are not necessarily directly related to detoxification.

If you have a craving for sweets or fatty foods, it doesn’t really mean you’re not getting enough calories. Just increasing your fruit intake could work very well to satisfy your sweet tooth.

Now if you eliminate salt from your diet, you could end up craving salty foods. So instead of eliminating the salt entirely, you can choose to use some high-quality sea salt so your body gets sodium in moderation.

3. Fatigue and low energy:

You are likely to feel fatigued or suffer from low energy levels if you consume less than 1,500 calories per day, and that is because nutrition would be insufficient. In the same way, if you reduce your calorie intake to 1200 calories, it will manifest in your metabolism and lead to severe energy swings.

When you are on a strict diet, it is very easy to eat poorly, and when you go on a juice fast, you are definitely eating poorly.

Fruits and vegetables are bulky, and you may feel like you’re eating a lot of food, when you’re not actually getting enough calories. You can choose to solve the problem by keeping track of the number of calories you consume per day.

4. Headaches / body aches:

Headaches and body aches are rare symptoms and may have nothing to do with a sudden change in diet or lifestyle. But if one is in any strenuous exercise, they may have to face these symptoms.

If you experience temporary aches and pains in the first few days after changing your diet, it is more likely psychological in nature. It really happens that when you put yourself on a detox diet, you must try to be very mindful of your body. You would be most vulnerable during the detox cleanse, so you could end up feeling pain in your body that you would otherwise easily overlook.

Or it could be that as your body works to cope with the change, the disturbance could radiate outward and cause a body ache.

If symptoms persist for about a week, it could indicate that a change is required, or you may even need to contact your doctor.

The correct way to lose weight and gain muscle

Many people lose weight the wrong way. Some people try to starve themselves on super-low-calorie diets, while others will go on a low-carb or low-fat diet. These diets can leave you in poor health, with a damaged metabolism. A healthy diet would be one that has the right combination of protein, fat, and carbohydrates for the individual.

There are three main ways that your body loses weight. 1. Water or dehydration 2. Lean weight loss which is loss of muscle mass and 3. Loss of fat. Water and muscle is something you don’t want to lose. The more muscle you lose, the lower your BMR (basal metabolic rate). Your BMR is the number of calories your body uses per day at rest. In my last post, I showed you how to calculate your BMR and how to add your activity level. That is the first thing you need to know.

Once you know your daily calorie intake, you can now divide your calories into proper macronutrient ratios. Macronutrients means proteins, carbohydrates, and fats. A good place to start would be a 1-2-3 ratio. One part fat, two parts protein and three parts carbohydrates. That equals six parts. So take your daily calorie intake (DCI) and divide it by six. For example, let’s say our ICD is 3,000 calories a day. 3000/6 = 500. So each part will have 500 calories. That would mean 500 calories from fat, 1000 calories from protein, and 1500 calories from carbohydrates. There are 9 calories in a gram of fat, 4 calories in a gram of protein, and 4 calories in a gram of carbohydrates. (1 g of fat = 9 cal) (1 g of protein = 4 cal) (1 g of carbohydrates = 4 cal). So if we do the math, it would be 500/9 = 55.5g of fat per day, 250g of protein, and 375g of carbohydrates per day. This is just a good starting point. If you are doing a lot of high intensity training, you could go with a 1-2-4 ratio. As you go along, you may find the ratio that works best for your body, but I wouldn’t suggest that you never go below 0.8 grams of protein per pound of body weight. Every cell in our body is constantly being recycled. Our new cells come from the protein we consume every day.

Now, how do we use this information to lose weight? The answer is zigzagging your calories to build muscle while losing fat! Remember that the more muscle you have, the more calories your body uses each day! For 4-5 days a week, reduce caloric intake by two calories per pound of lean body weight. These days should be your light training days or rest days. For the remaining 2 to 3 days, increase your caloric intake by 2 calories per pound of lean body weight. These should be your intense or heavy training days.

Healthy fat loss occurs at a slow rate. This is one of the most effective ways to lose weight and build muscle mass.

Carbohydrate Cycling For Weight Loss: Does It Work?

The carb cycle is a diet program where you combine high carb days with low carb days and sometimes no carb days to burn fat and promote weight loss. In this way, the dieter does not suffer some of the negative consequences of a purely low carbohydrate diet plan, such as depriving the body of macro nutrients (which are carbohydrates, fats and proteins). Most diet programs generally limit your food choices; however, the carbohydrate cycle advocates a number of general principles of healthy eating, as well as moderation of carbohydrate intake. The carbohydrate cycle diet forces the body to metabolize fat and protein to generate a substance called ketone. Ketones are the result of the body burning fat for energy.

In general, you can go for 3 low carb days followed by 1 high carb day, then go back to low carb days. Alternatively, you can opt for 2 low carb days followed by 1 high carb day and then 1 no carb day. Your total calorie intake on low carb days should also be less. When starting the diet, you need to calculate your required daily calorie intake and calculate the required amount of carbohydrates that you should eat. If your goal is a healthy weight loss of one to three pounds per week, try to make sure your calorie intake on low carb days is low enough to help you achieve this goal. It’s a great idea to participate in hard workouts on a high carb day.

The carbohydrate cycle focuses more on carbohydrates (and not protein or fat) because carbohydrates seem to have the most influential effect on body composition and your appearance. The easiest way to get started on the carb cycle is to stick with the plan and then adjust from there. Once you have mastered a particular carbohydrate cycling strategy of your choice and are ready to fine-tune your nutrition, the next step would be to adjust your carbohydrate intake for each individual meal to suit your body and your goals. At this point, it may be wise to hire a coach to help you make these adjustments.

Aside from variable carbohydrate intake, most carbohydrate cycle or rotation diet programs also promote a diet of healthy foods such as fruits, vegetables, high-fiber carbohydrates, low saturated fat, and a moderate intake of healthy unsaturated fats. Many also recommend avoiding any form of refined sugar and refined carbohydrates, except natural sugar from fruits.

Let me give you some important advice here, keep in mind that a high carb day should not be a day to eat all the junk food available. However, don’t be afraid to indulge yourself with different types of high-calorie foods, as long as total carbohydrates are taken into account.

Most people find the carb cycling procedure much more convenient due to the fact that high carb days are comfortably accommodated. Thus, common unwanted side effects such as reduced ability to burn fat, great desire to eat, and lack of proper exercise due to weakness are exempted. This is because carb-rich days replenish muscle glycogen levels, leaving you feeling good and energetic.

If your goal really is to gain as much muscle as possible while keeping fat gain to a minimum, then the carb cycle is an ideal strategy. Ultimately, it is possible to use this approach to gain long-term lean muscle. So, Carbohydrate Weight Loss Cycle – Does It Work? The judgment is yours and a test will certainly prove the suitability of this diet method.

The rule book for increasing volume

Getting fat can be a slow and challenging process, and in my opinion, it is even more difficult to do than losing weight. Getting a cat (aka weight gain) through a bulking phase means eating a LOT of food, all the time. I’ve compiled a list of tips to help you bulk up effectively and gain as much muscle as possible without gaining too much fat. Gaining fat is inevitable every time you gain weight, but if you follow these tips, you can still maintain a lean physique during your bulking phase.

Keep clean!

Now, depending on their metabolism, some people can eat whatever they want and still gain weight without turning into pigs (gaining weight). Let me tell you, those people are rare for one and two, which is extremely unhealthy, even if you don’t gain fat. Third, getting your calories and macronutrients (protein, carbohydrates, fat) from unhealthy sources is not as effective for gaining muscle. 20 grams of protein from a big mac is not as high a quality protein as 20 grams of protein from grilled chicken. Consuming 2000-5000+ calories of clean food is what makes the bulking phase so challenging, it’s a lot of food. You have to eat all day and you won’t feel like eating part of the time. But I can promise you it will be worth it. You will stay relatively slim and feel much better throughout the entire process.

Gain weight slowly!

Aim to gain between half a pound a week and a maximum of 1 pound a week. Gaining muscle is a slow and complicated process. If you are trying to gain more than a pound per week, you will most likely gain more fat than muscle. You can only gain muscle so fast, so don’t try to go any further as you will only gain too much fat. Now there are exceptions. If you are gaining half a kilo a week and you notice that you are not gaining more weight, then I would tell you to increase it. If you can gain 2 pounds a week and experience minimal fat gain, then great, keep going. But I would say that most people just can’t do this. To avoid getting too fat, do yourself a favor and take it easy.

Increase your calories slowly!

This tip goes hand in hand with gradually gaining weight. DO NOT go from eating 1400-2500 calories a day to more than 3000-5000 calories a day at night. This will only scare your metabolism and cause you to gain more fat than you want. My recommendation would be to take it easy and increase your calories by 500 each week until you reach your calorie goal. Slow and steady wins the race.

I still do cardio!

A common mistake I see whenever someone is increasing is that they stop doing cardio altogether. While doing high intensity cardio every day is not a good idea, you should still do low intensity cardio at least a couple of times a week for a few reasons. Doing cardio every day at high intensity is a bad idea because you’re trying to gain weight and burning more calories just means you have to eat more. Doing low intensity cardio at least twice a week is a good idea because cardio increases your metabolism (which means you’ll be hungrier and able to eat more) and is great for maintaining cardiovascular health. Low intensity cardio will also help you burn the fat that you have accumulated during your bulking phase.

Keep your macro nutrients in check!

When trying to gain muscle mass, it is CRUCIAL that you maintain your macronutrients in the proper way. Macronutrients are proteins, fats, and carbohydrates. Each of these macronutrients plays a crucial role in muscle development and none of them should be neglected. 8-1 gram of protein per pound of body weight is recommended while bulking up. So if you weigh 200 pounds, you should eat between 160-200 grams of protein a day and no more. Don’t get the misconception that you need more than 1 gram of protein per pound of body weight, it is complete BS Your body can only use so much protein and too much (more than 1 gram per pound) is bad for your kidneys and can be stored as fat. In the case of fat, between 30 and 35% of calories must come from fat. Each gram of fat has 9 calories. So if you eat 3000 calories a day, you would do (3000 X.30) / 9 = 100 grams of fat. That would mean that 900 calories (100 grams of fat x 9 calories per gram) come from fat, which would be 30 percent of the 3,000 calories. The rest of your calories should come from carbohydrates. Carbohydrates and protein have 4 calories per gram, so divide your remaining calories by 4 (since carbohydrates are 4 calories per gram) and eat that many grams. So if you are eating 200 grams of protein a day (200 X 4 = 800 calories) and 100 grams of fat a day (100 x 9 = 900 calories) and you are eating 3000 calories a day, you would do the equation (3000-1700 ( combined calories from fat and protein) = 1,300 calories / 4 = 325 grams of carbohydrates per day.

In conclusion

I know all of this information may seem overwhelming and difficult to accept, but I can promise you that once you get the hang of it, you won’t want to stop. Gaining muscle mass can be tricky, but it is critical to creating the physique of your dreams. Not to mention, the more muscle mass you have, the easier it will be for you to lose fat and maintain a healthy weight. Follow these steps and I can guarantee that you will gain muscle while maintaining your relatively lean physique.