muscle mass

For the “Skinny” Person: How to Bulk Up

People who have never dealt with being called skinny don’t know how it can grate on your nerves. We don’t hear much about the negative self-image that some people have when they are thinner than average. Instead all of the workout systems and supplements are designed to help people lose weight. But there is another fitness battle being waged out there and it’s the one between people who have problems gaining weight and their desire to learn how to bulk up.

Learning how to bulk up can be a long process. We are all built slightly differently and what works for one person may not work for the next. This is why many people who struggle with how to bulk up find that not every solution is the right solution for them. Just like the person who has 20 or 50 pounds to lose, the person who wants to put on a significant amount of weight will have to dedicate a significant amount of hard work in order to reach their goals.

The difference between someone who can’t seem to lose weight and one who can’t seem to gain it is: metabolism. Your metabolism is the rate at which your body processes energy. Someone who tends to hold onto excess fat is said to have a “slow” metabolism while someone who needs help learning how to bulk up is said to have a “fast” metabolism. In order to successfully put on weight, you simply have to work with your body’s natural metabolism.

There are two basic ways that you can put on weight: through eating more and through building muscle with strength training.

When we say you have to eat more, we aren’t talking about pizza and chicken wings—we are talking about high quality, nutritionally dense calories and plenty of protein. Similarly, working out when you are trying to put on mass requires some seriously hard work. You won’t be doing aerobics or running but instead will be challenging your muscles with plenty of strength training.

One program that has been shown to help people who want to learn how to bulk up is the P90X workout system. This program includes both a dietary component and the high quality workouts. You’ll learn how to eat right and you’ll be handed several great strength training workouts. The program is designed to help you get in shape and tone your physique. If you have a “high” metabolism, it can definitely help you put on some muscle mass, especially when used in conjunction with high quality supplements.

 

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Increase Muscle Mass and Lose Weight By the Holidays

Summer is drawing to a close and the holiday season will be here before we know it. While many of us may have begun a new fitness regimen to prepare for summer, others didn’t have time or simply didn’t feel the need. However, now is a great opportunity to get in shape before the holidays come and before you are reunited with family and friends. You’ve got about 3 months to increase muscle mass and lose weight. That’s plenty of time! Now, to choose the fitness program that will help you get there.

Perhaps the most obvious choice is P90X. This is a 90 day program designed to help people both increase muscle mass and lose weight. If you get started on this program now, you will be in amazing shape when the holidays come around.

P90X is designed to deliver lasting and dramatic results. If you need to increase muscle mass and lose weight, this is a great option. The reason this system works so well to tone your muscles and burn fat is because it uses both cardio sessions and resistance training. One without the other simply isn’t as effective. The cardio will work to burn your fat while the resistance training will help you create muscle tone. Because there are 12 workouts, there are plenty of both styles and you certainly won’t get bored.

For muscle toning and strengthening, you get workouts like Chest & Back, Shoulders & Arms, Legs & Back, Back & Biceps, and Chest, Shoulders, & Triceps. The cardio workouts include Cardio X, Core Synergistics, Kenpo X, Plyometrics, and Yoga X. You also get the X Stretch workout and Ab Ripper X. These workouts provide a great way to increase muscle mass and lose weight.

In order to maximize your results, the P90X program uses muscle confusion. This simply means you will be mixing up your workouts so much, your body will be kept “on its toes”, so to speak. Weight loss plateaus that can often frustrate dieters won’t be a problem with P90X because your body will continue to respond as if you were starting and new regimen every week. Also, the Nutrition Plan is separated into three different phases to ensure you continue to get enough to eat in order to fuel the new body you are creating.

If you want to increase muscle mass and lose weight by the holidays, P90X is one program that can satisfy that need and give you the body you’ve always wanted. Because this system is so soundly based, it can also be used far beyond the holiday season, incorporating it into your long term fitness goals.

 

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Exercises to Increase Muscle Mass

For many people it’s difficult to put on muscle. They may have been the “skinny guy” their whole life and putting on muscle is as difficult as weight loss for the rest of us. If you’ve gotten tired of being seen as a weakling or simply feeling like you don’t measure up, there are ways to put on mass, even when you have a high metabolism and have struggled in the past. There are exercises to increase muscle mass and foods that can help you too.

Exercises to increase muscle mass are those that don’t burn a ton of calories. If you want to gain weight, you obviously don’t want to be doing a lot of cardio. This doesn’t mean you can’t do cardio, after all, it’s great for your heart and lungs. But, cardio burns serious calories and when you are trying to gain muscle mass, you need all the calories you can get.

Instead, you need to focus on strength training. Most people in the fitness world know the best exercises to increase muscle mass are resistance training exercises. And because you want big results, you’re going to have to get in some big workouts. Power moves like weighted squats, pushups, step-ups, and upper body work are good for getting started. If you’re new to strength training, you may want to check out a program like P90X to help you get started.

While you need to be cautious about hurting yourself, you will want to push your body for the best results. Yes, you’ll wake up sore. But when it comes to putting on muscle mass, this is just par for the course. As you lift weights, your muscles undergo trauma. It’s the healing of this trauma that produces muscle growth. So look at your soreness as an indication that you’re doing something right!

Also important when looking at exercises to increase muscle mass is your nutrition. As someone with a high metabolism, you might be accustomed to eating whatever you want. But when you have a fitness goal you should always align your diet with that goal. Protein is especially important. Check out our Whey Protein Powders and Protein Bars. They are great for providing crucial protein and a great source of calories.

It may be difficult for you to gain muscle. But even people with abnormally high metabolisms can put on mass. By using exercises to increase muscle mass and proper nutrition (along with dedication to your goals), you’ll find your goals aren’t unrealistic at all.

 

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Wondering How to Increase Muscle Mass?

Not all of us are fortunate enough to have an unusually high metabolism. Although having a higher metabolism would be a god-send to some, others see it as a curse. For people who have been called “skinny” their whole lives, the thought of putting on some weight can be a dream come true. If this is you, and you struggle to fill out your clothing, you have unique fitness goals and needs. It can seem difficult to find a home workout program targeted at putting on weight as most cater to weight loss instead. Fortunately, there are programs and products out there that can make weight gain easier.

Your high metabolism isn’t likely a new thing. Just as someone who struggles with excess weight has to learn: reaching your fitness goals will take hard work. There are no shortcuts and there are no effortless weight gaining secrets. You must make concrete, measurable goals and you must be willing to put forth the effort to reach them.

If you’re wondering how to increase muscle mass, you should know that muscle mass is a result of strength training and proper diet. Sounds simple right? Well when you have an exceptionally high metabolism, your body is working against you gaining weight. You have to feed your body the proper foods and supplements while giving it productive workouts as well.

So what should you eat when you are looking at how to increase muscle mass? You should eat more calories, first. But these can’t be just any old calories. You want nutrient dense calories that come from high quality foods and supplements. Sure you might be able to gain weight with pizza and beer but this isn’t going to be the muscle mass you want. You’ll want a diet that’s high in protein and you may want to look in to whey protein powders to help you get there. Protein shakes are a great way to boost your daily calories without feeling like you are constantly eating.

Secondly, you want to get in good strength training workouts. Consider P90X. This program keeps all cardio at certain level so as to encourage fat burning while preserving muscle tissue. Other programs will only egg on that high metabolism of yours. P90X is a perfect solution when you are wondering how to gain muscle mass.

The most important thing to remember when you are learning how to gain muscle mass is consistency. Consistently pursue your goals. Don’t give up or slack off. Hard work produces big results!

 

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How Do I Increase Lean Muscle Mass?

How do I increase lean muscle mass is a fairly common question, especially for women. Women in particular want to look toned but are concerned with looking bulky or masculine. They are worried that weight training will give them giant muscles and only want to look like they are fit, not a power lifter. When asking how do I increase lean muscle mass, I have to assume it’s a woman asking the question just simply due to the above concerns. Fortunately, I have some good news.

Ladies, if you’re wondering how to get muscle tone without looking bulky, the solution is simple: practice regular resistance training. Use weights, resistance bands, your own body weight, or some big soup cans. It doesn’t matter what you use, but don’t be afraid to do some strength training. Concerned you’ll get too bulky? Don’t be. Trust me when I say, the majority of the women you see on bodybuilding magazine covers use many supplements to alter their chemistry precisely to get those masculine muscles. Through regular fitness and diet, you won’t get an Incredible Hulk physique—it simply won’t happen.

When you’re concerned about how do I increase lean muscle mass without getting big, understanding some basic biology is important. One of the main differences between men and women (and there are many) is our hormonal makeup. Testosterone, also referred to as the male sex hormone, plays many roles in the human body. It’s found in dramatically larger concentrations in men. This is part of the reason they have lower voices, grow hair on their face, and yes even why they get bigger muscles. Women, on the other hand, are not biologically wired to get these kinds of muscles. We simply don’t have the proper hormonal makeup.

So does that mean women can’t get big and bulky? Well, not entirely. In order for a woman to get the muscles like she sees on popular Muscle magazines, she would need to take supplements. And one thing that many of these supplements contain is an agent to increase testosterone. Yes female bodybuilders have increased testosterone, making it easier for them to bulk up.

So, how do I increase lean muscle mass? By strength training, plain and simple. Cast aside your fears of looking like a professional wrestler. Without hormonal supplements it’s not going to happen. By using hand weights or resistance bands and a good workout program like P90X you will find that your body naturally develops lean muscle mass.

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Want to Know How To Bulk Up?

So you want to get bigger? To gain well defined muscle mass? Well, if you’re looking for tips you’ve come to the right place. Too often it’s easy to find weight loss information but far more difficult to get the details on putting on weight. How to bulk up is a common question, however, especially for men. You want to look buff and you may struggle with a very high metabolism, making it difficult. For you, gaining weight may be difficult. But, with some hard work, it’s definitely achievable.

Knowing how to bulk up is a matter of understanding metabolism. Metabolism is the rate at which your body burns energy. We say people have a “fast” metabolism if they can eat what they want and still remain thin. This is because their body naturally burns calories at a high rate than someone who has a “slow” metabolism, or struggles with being overweight.

This fast metabolism can be a speed bump in how to bulk up. It definitely works against you as you try to put on mass. But, a fast metabolism doesn’t mean you need to give up hope of having a superhero body. By feeding this metabolism the right nutrients and increasing your strength training, you will begin to see gains. And lucky for you—a fast metabolism means it will be easier for you to get definition in that mass.

If we could only give one tip for how to bulk up it would be this: Eat good, calorie dense food and strength train.

 

Okay that’s actually two tips but they are crucial in getting bigger and building muscles. You have to feed your body more calories than it burns in order to put on weight. Because you are trying to build muscle, not just any food will do. Lots of high quality protein, including protein supplements, and superior whole foods are necessary. Forget simple carbs and sugars and opt for hearty whole grains and proteins every chance you get.

Also, you’ve got to work out. Strength training will ensure you get the defined muscles you want. Keep in mind, as you gain muscle mass, your metabolism will increase even more. This means you will constantly have to work to ensure you are eating enough. Workout, eat, workout, eat, workout….and then be sure to eat some more!

How to bulk up is a matter of hard work and understanding how your body operates. Just like weight loss for people who struggle with a slow metabolism, this won’t be easy but dedication and motivation will have you bulking up in no time.

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How to Increase Muscle Mass and Lose Weight

Two top fitness goals of both men and women are to increase muscle mass and lose weight. It only takes a few minutes to realize there are thousands of recommendations on the Web that claim to be the “best” way to achieve these goals. However, not everyone can be the best and when it comes to increasing muscle and losing fat—simplicity is king.

 

There are three things you want to pay attention to when trying to increase muscle mass and lose weight: Nutrition, Strength Training, and Cardio.

 

Your diet can make or break your fitness goals. Even if you are working out 7 days a week and doing intense training, you must keep your nutrition in line in order to see the best results. When trying to increase muscle mass and lose weight, a diet rich in lean proteins, vegetables, and whole grains is crucial. The key here is balance. Extreme low carb, extreme low fat, and extreme-anything diets seldom pay off in the long run. At meal times shoot for a plate filled with 50% veggies, 25% protein, and 25% whole grains. Occasionally you can cut back on the grains without ill effects.

Strength training is the next priority in your path to increase muscle mass and lose weight. You can’t build muscles of any size without weight training. A program like P90X teaches you simple strength training moves that can be done at home without a rack or expensive equipment. Instead you can train your whole body with your own body weight and a set of portable resistance bands.

Finally, cardiovascular fitness is crucial in losing fat and in keeping your heart and lungs healthy. Because you want to lose fat and not muscle, however, keeping your heart rate in the right place is crucial when doing cardio work. P90X cardio workouts are designed to work your heart without jeopardizing your muscle gains.

By aligning your actions (eating and working out) with your fitness goal to increase muscle mass and lose weight, there is no doubt that success can be found in a relatively short amount of time.

 

Be sure to also check out some of our high quality supplements to assist with finding the right nutritional balance for your workout program.

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