This article was published on July 15th, 2017
Muscle is in, darling. That means it’s time for you to bulk up, shape up, lean up, and acquire some big juicy hunky muscles. But getting totally yoked, bro, isn’t as easy as it seems. You need the right information, the right tools, the right diet, and the determination to go from zero to hero Hercules level brawniness. Well, enough is enough, Jennifer Lopez. It’s time you took control of your own muscle development, and start bulking up!
Get sleep. Rest is essential for muscles to expand and grow. This is partly why physical trainers advise for days off. Trained muscles actually need a full 2-3 days off to recuperate. Muscles need downtime to rest and grow, yo.
Drink water. Water is as important an addition to our routine as lifting weights and resting. Much of the mass of our muscle is water, and water is an essential ingredient in putting on muscle. Working out more means your body requires more water to propel your metabolism forward and expand your muscle mass.
Eat protein. To put on muscle, you need to be consuming 45 to 165 grams of protein daily. Most people can’t go out and eat two entire turkeys a day, so supplement your protein intake with shakes and leafy green vegetables high in protein. You can also try stuff like protein-packed banana bread. Protein intake is absolutely essential for developing those guns, son.
Eat calories and carbohydrates. Muscles need carbohydrates for energy and mass increase. An increase surplus of 200-250 calories per day is recommended for muscle building. You can make up these calories by eating healthier options like avocados, nuts, oats, and simple proteins.
Get training sessions. Workout 4-5 times a week for maximum muscle growth. Conditioning your body guarantees you are building a routine that will eventually turn into common place habit for you. The best way to get fit, stay fit, and develop muscle is to develop this into your everyday life so it becomes less of a chore and more something you want to do every day.
Do repetitions. It is recommended to do between 7-12 reps per set, and doing three sets, to get the best amount of effectiveness from your strength training. Increasing weight amount is also vital for muscular development.
Give yourself credit. Just like admitting you have a problem is the first step to recovery, admitting and saying to yourself that you want to bulk up and get swoll is the first step to developing muscle. Have faith in yourself and know that you have the ability to change your life. Building muscle won’t be easy. But neither is anything in life that is really worth it. Be your own workout motivation. Sooner or later, you’ll be totes yoked, and proud that you changed your life for the better.