posted on Oct, 2 2005 @ 06:45 PM
This article I made is for a forum Im currently building. This is the first article I made and I just want to see what you guys think, or if you have
any suggestions on what I should add.
There are 4 simple rules for bulking up. They are the best and proper ways to increase mass.
*Eat healthy and clean
*Workout hard and intense
*Drink lots of water
*Get plenty of rest
Nutrition
The key to body building and increasing mass is nutrition. To increase mass, you got to consume lots of calories. But you have to eat healthy and
clean in order for that to happen. Be sure that you eat 6 small meals everyday, you need to eat this much because your body needs the constant supply
of nutrients and energy in order to go through the day. The three improtant requirements in food that you need are:
-Protein: Protein is very important when building up your body. Protein works as the building blocks for stresse muscles, eating the right amount of
protein will repair damaged muscles and increase their size. You need at least 1 gram of protein per lean body weight. So if you weigh 120 pounds, you
need atleast 120 grams of protein to increase mass.
The best sources for protein would be: Chicken, Fish, Nuts, Red Beans, and Red Meats (Don't eat to much of this).
-Fats: This is the most feared, FAT! Remember though, your body needs fat as an energy source. Be sure to get plenty of unsaturated fats, and not to
much of Saturated fats.
Unsaturated Fat Sources: Fish oil, Peanut Oil, Olive Oil, and Vegetable Oil
Saturated Fats: Beef, Pork, and Eggs
-Carbs: Very improtant, carbs give you energy. You need about 3 grams of carbs per lean body weight.
Carb Sources: Rice, Noodles, Bread, Cereal, and Oat Meal.
Another important ingredient for good nutrition is water. Water has to probably be the most neglected. Water gives your muscles and the rest of your
body fuel to go through the day. It keeps your body clean and healthy, even too much protein can damage your kidneys. Drinking water can clean out the
toxins and waste in your kidneys. Be sure to drink at least 1 gallon of water every day. Do not drink tap water, drink natural spring water.
Working out
Among the most improtant, you must workout. The proper way to work out is, you must workout each muscle group in a different day. DO NOT workout the
same muscles every single day, especially the major muscles, or larger muscles which are your upper legs, your chest, and your back. Excerising these
all at once will overstrain your muscles and make recovery slow. Also avoid just working out one body part, excersise each one. To get the best work
out, you need to do 8-12 reps and 8-9 reps. You also need to excerise 3-4 days a week, proper form is also very important. Get a 2-5 minute break
between each excersise. Almost forgot another thing, STRETCH BEFORE EXCERSISING!!!!! This is very important, and many beginners tend to skip this
part. Its important to stretch, helps prevent damamge when excerising, and it speeds up te recovery process. SO STRETCH!!!
Sleep
The most, and probably the #1 most neglected part is sleep. When you sleep your body grows. Your body recovers the muscle fibers that were stressed
during excersise, get atleast 7-9 hours of sleep everyday.
[edit on 2-10-2005 by Striker122]
[edit on 2-10-2005 by Striker122]