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Tips for Men: How to Add Bulk Without the Fat

By Genevieve Cunningham

My spouse, in a decision wholly his own, told me that he wanted to bulk up. I was a little taken aback. While he’s not in any way overweight, he is not necessarily known for his fitness regime. This declaration set us on a research path. How does one go about bulking up? What needs to be incorporated, and subsequently left out of the daily routine? How do you add muscle and bulk without adding fat along with it? So many questions and not nearly enough answers. If you or someone you love wants to add mass, check out these great tips that we found for how to bulk up without adding too much fat along the way.

Eat More Protein

This was by far the most often touted piece of advice. Protein feeds the muscles, and if you want to add growth to the muscles, you have to fuel them properly. Protein can be found in many forms, so it’s really all about finding what works for you and your lifestyle. Some great options that we found included lean meats such as chicken and fish, nuts, eggs, and protein powder. Add one or all of these to your diet and also increase your daily intake of calories, and you have begun the process of fueling your muscles properly.

Lift Heavy

This may seem like a no brainer to many, but it is important to mention. If you want to add muscle size, you must lift heavy. In order for the muscles to grow, you have to tear them. Once torn, they repair themselves, and when they do they are often bigger as a result. If you want to make them bigger again, tear them again. The healthy way to tear muscles down and rebuild them is through proper lifting. If you are a beginner, don’t start out with 500 pounds, but do what is challenging for you and your body. Once you get it down, add more weight. It’s an ongoing process, but for bulking, it is one that absolutely works.

Don’t Forget Cardio (in Moderation)

Cardio will not help you bulk, but it may help you keep from gaining too much fat. With the increase in calories, your body is going to need to expel some of those calories. The important part is to perform cardio in moderation so that you don’t burn too many. Try simple jogging or an elliptical machine to burn just enough calories to keep the fat away while still allowing your body the calories it needs to gain.

Bulking is an entirely different experience from losing, so make sure to do your research before taking on a challenge such as this one. If you are fueled with the right knowledge, you can gain bulk and muscle without adding too much fat. Use these tips as a guide, build muscle, and feel great in your own skin.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropratic in Clayton, Mo.

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