Best Foods To Eat To Gain Weight For Skinny Guys 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 obligations, chances are you don’t have the time or energy to build muscle. You may have the muscle building routines telling you how to bulk up or how to gain weight, yet they’re written by (and probably for) those who can make weight lifting the number one priority in their lives. Many bodybuilders simply eat, train, sleep and relax most days; and that doesn’t even take into account all the supplements they consume!

So how can you get fat and fat if you have work and family commitments?

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

Secondly, find out where you are already training. Do you go to work on foot or by bike? Do you do several hours of garden work every weekend? Do you shovel your driveway and those of your elderly neighbors during the winter? Do you practice sports with your children? Count the hours you spend exercising and remember that you are working your muscles during these times.

Third, assuming you’re getting some sort of exercise throughout the week, realize that to gain weight and gain weight you need to add the appropriate type and amount of weight training. This means that you need to choose muscle-building routines that stimulate growth, but allow yourself enough time to recover and eventually grow new muscle.

Fourth, you must eat properly. Assuming you have permission from your doctor to bulk up, add healthy foods that are “calorie dense.” Calorie-rich foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other similar foods. Of course, drink lots of clean water and stay away from sweets and candies for a while. Yes, you can get fat with sweets… but that’s not how you want to get fat!

A good starting point for your bulking 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 be sure to make any nutritional adjustments for allergies, diabetes, or any other medical concerns.

Once you have everything in place, you’ll want to focus on one thing: consistency. It’s easy to get excited once you know how to gain mass; but after the 10th day your enthusiasm may wane. Get supportive friends, join online forums, get a coach or personal trainer, or find another way to keep your motivation up and on track. Do whatever you can to turn these steps into habits.

Finally, have an “exit strategy”. For example, if you are 5’1″ tall and weigh 150 pounds, you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain weight, chances are it’s not muscle. your metabolism could change dramatically and you could introduce new health problems. Always consult your doctor about your ultimate goals so that you stay healthy, which should be your number one priority.

Have fun and remember to lift weights smart when now that you’ve learned how to build muscle and gain weight.

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