5 WAYS TO GAIN WEIGHT IN A HEALTHY WAY

For many of us, especially those into certain types of sports, or weight training and body
building, there will probably come a time when we’re required to bulk up and gain some good
quality weight. One common problem that people seem to make again and again, is thinking that
they can eat what they want, drink what they want, in as many vast quantities as they want, and
“turn the fat into muscle” by working out. Let me put this to bed right now. If you believe that
you can turn fat into muscle, you’re WRONG! Fat does not suddenly change into muscle
because you happen to lift weights, just like muscle doesn't miraculously change into fat, if you
stop lifting weights. Fat is fat, and muscle is muscle. You can gain and lose both of these things,
but you cannot turn one into the other, despite what certain so called “experts” may tell you.
Opinions are like noses, everybody’s got one (except lord Voldermort), but just because
somebody may tell you something, it doesn't make it true.

If you’re looking at bulking up and gaining some decent quality muscle, then this article is what
you need. In it we’ll be looking at a few easy and extremely effective ways that you can bulk up,
and add some pounds and muscle to your frames.

Eat, eat, and eat (the right foods!) -

You may think this comes across as slightly contradictory, given what we said earlier about
gaining fat, but hear us out. In order to bulk up and build some good quality muscle, you need to
be taking in more calories than you’re burning. It’s that simple. Where these calories come from
however, is another matter. Rather than gorging on fast food and candy, stick to wholesome
foods such as lean meats, rice, pastas, and get your fats from healthy sources, such as oily fish,
olive oil, or avocado. Make sure you get plenty of fiber from fruits and vegetables, as these are
just generally healthy for you anyways. As well as this, you need to be training in the gym and
working out hard. This brings us to our next example.

Hit the gym! –

If you want to bulk up, you need to be willing to put the hard work in, in the gym itself. You
can’t expect to eat more calories than you burn off, and still build muscle, without lifting a
weight or working out. You need to get your training right, and really push yourself. Forget what
people say about lifting heavy weight in order to bulk up. Lift a weight that tests you, but which
allows you to complete 8 – 12 reps before beginning to struggle. A few cheat reps at the end of
those 8 – 12 reps, or a bit of rest-pause technique won’t hurt. But if you’re struggling with one or
two reps, the weight is too heavy, it’s that simple. One rep maxes are great for strength building,
as well as showing off, but they will not work your muscles enough to build muscle.

Don’t be afraid of gaining fat –

One common problem that many bodybuilders make, is complaining they’re not big enough, yet
being afraid of losing their abs for a month or two over the winter. If you want a six pack all year
long, then you’re going to struggle to bulk up. It can be done, but often with the aid of certain
*ahem substances, and with a vast array of knowledge and experience. For most people, you’re
just going to have to face the fact that your abs will disappear, and your body fat % will rise by a
few digits. So what? Finish your bulk, add muscle to your frame, and diet down for the summer,
and show off your ripped muscular body, now sporting an extra few pounds of solid muscle.

Switch up your diet –

Bulking up and gaining weight (preferably muscle) is not particularly easy, and will take time.
Because of this, it’s important you switch up your diets every so often, in order to give yourself
some variety, and to shock your body now and then, to prevent it from becoming complacent. If
you eat two chicken breasts, a cup of rice, some nuts, and some green beans for every meal,
every single day for the next three months or so, you’re going to feel like strangling somebody
after a month or so. This may sound extreme, but some people actually follow diets like this.
Instead, you should look at getting your macros in, hitting your caloric, protein, carbohydrates,
and fat targets, in a variety of different and delicious meals. Switch things up, be creative,
experiment, that’s the joy of bulking up in what many bodybuilders call an “off season”. You can
afford to mix things up slightly, as long as you’re hitting your targets, and working out, you’re
going to build muscle.

Have a cheat meal now and then –

Even if you’re the strictest person in the world, you should still make an effort to reward yourself
now and then, and have a treat meal occasionally. Some trainers recommend them every week,
others fortnightly, others monthly. Our advice to you is to do what makes you happy. If your
family of partner suggests going out for a meal one evening, don’t turn your nose up at the idea,
for risk of “losing your gains”, it’s nonsense. One meal during your off season will not hinder
your progress, and will actually help to keep you sane. One cheat meal a week will not do you
any harm! In fact, it can be beneficial. If you know you get a reward at the end of the week,
you’re less likely to cheat on your diet during the week.