Monday, March 17, 2014
Although you may commonly associate 'getting in shape' with losing fat and toning up, there are plenty of people out there whose main concern is not to lose weight, but to put it on. I'm talking about those of you who have been branded 'skinny' or 'lanky' their whole life, and avoid the gym by all means in the fear it will result in losing more weight.
This is a common misconception, but speaking from experience I can honestly say that it is possible to completely transform your body and gain the muscular, toned physique you've always yearned for but felt you'd never be able to achieve. If you want it however, you must to be prepared to work for it; muscle mass does not come fast, no matter your age, sex or body shape. But if you put in the effort by eating well and training hard, you can expect to achieve some fantastic results.
Nutrition
Nutrition really is the most important factor when it comes to gaining muscle mass - after all, if you don't consume more calories than you burn you will not gain, no matter how hard you train. The growth process requires a lot of calories, and managing to consume them every day can be harder than you may think. My advice is to eat three large meals, plus two or three smaller ones each day. This means preparing your food in advance so you've got healthy meals to eat when you're at work or on the go.
Nutrition really is the most important factor when it comes to gaining muscle mass - after all, if you don't consume more calories than you burn you will not gain, no matter how hard you train. The growth process requires a lot of calories, and managing to consume them every day can be harder than you may think. My advice is to eat three large meals, plus two or three smaller ones each day. This means preparing your food in advance so you've got healthy meals to eat when you're at work or on the go.
Protein
Protein is essential for growth and the building of new tissue as well as the repair of tissue that has been broken down (which happens when you work out). The general rule seems to be that you need between one to one and a half times your body weight in grams of protein if you want to consistently gain muscle. However, this will vary from person to person so you need to discover what works best for you. As you gain weight, you will have to increase your intake accordingly. Great sources of protein include red meat, fish, poultry breast, eggs, dairy and whey; the latter is the base of most of the protein shakes I drink post-workout.
Protein is essential for growth and the building of new tissue as well as the repair of tissue that has been broken down (which happens when you work out). The general rule seems to be that you need between one to one and a half times your body weight in grams of protein if you want to consistently gain muscle. However, this will vary from person to person so you need to discover what works best for you. As you gain weight, you will have to increase your intake accordingly. Great sources of protein include red meat, fish, poultry breast, eggs, dairy and whey; the latter is the base of most of the protein shakes I drink post-workout.
Protein shakes are a low-cost option which work fine as a substitute for one of your 'smaller meals' throughout the day. I blend mine with skimmed milk, and eat a banana or a handful of unsalted nuts to accompany it post-workout at the gym. Refuelling immediately after training has worked wonders for me - it's at this time your body is craving the necessary nutrients needed to make its repairs. As they're liquid, protein shakes are also digested easier and faster than whole foods, whilst providing you with an excellent source of protein and carbs. They are also balanced appropriately for a post-workout meal, as they contain no fat or other elements that may hinder the digestive process. By getting the necessary nutrients to the source faster, your body will not be obligated to take from other stores it already has.
Carbohydrates
Carbohydrates often get a bad rep, but despite what Mr Atkins says, carbs are our friends! They are an essential macronutrient your body requires in order for it to be able to tap into its glycogen stores during a workout. If you don't eat enough of them, your body won't have any energy reserves and it will start to break down muscle instead.
Carbohydrates often get a bad rep, but despite what Mr Atkins says, carbs are our friends! They are an essential macronutrient your body requires in order for it to be able to tap into its glycogen stores during a workout. If you don't eat enough of them, your body won't have any energy reserves and it will start to break down muscle instead.
Go for complex (healthy) carbs, such as oatmeal, bran and quinoa, as well as wholegrain alternatives to rice, pasta and bread. These will provide your body with lots of essential nutrients and release their energy slowly. Because complex carbohydrates are broken down slowly and have a low-glycaemic index, they are good food sources to eat post-workout and at breakfast time (the most important meal of the day!).
Fats
Fats cannot be broadly categorised, because not all sources are created equal. It is advised that about 20 - 30% of your daily calorie intake should be delivered from 'healthy fats'.
Fats cannot be broadly categorised, because not all sources are created equal. It is advised that about 20 - 30% of your daily calorie intake should be delivered from 'healthy fats'.
Monounsaturated and polyunsaturated fats are what are known as 'good fats'. These are the ones you should be incorporating into your diet; evidence suggests eating 'healthy' fats is actually good for you! Most 'healthy' fats are derived from plant sources, and include foods such as fish, soya, tofu, seeds, nuts and plant-based cooking oils.
Saturated and trans fats are the 'bad fats'; these should make up less than 10% of our diet (saturates) and no more than 1% for trans fats. It will come as no surprise that these bad fats account for all those stereotypically 'unhealthy' foods such as ice cream, sweets, chocolate, fried food, butter, high-fat cuts of meat and packaged snack foods. These fats are generally derived from animal products and should be eaten in moderation.
Supplements
I wouldn't bother splashing out on all the fancy supplement fads that come and go; these tend to be a waste of money. There are already tried and tested products available that do exactly what you need them to, minus the hefty price tag. Stick to high-quality multi-vitamin tablets or mineral supplements that provide you with 100% of your daily RDA, as well as whey-based protein powder for protein shakes, and so on. Creatine is the only other supplement I incorporate in to my diet, as it helps increase pure muscle mass and regenerate muscles when you're not working out.
I wouldn't bother splashing out on all the fancy supplement fads that come and go; these tend to be a waste of money. There are already tried and tested products available that do exactly what you need them to, minus the hefty price tag. Stick to high-quality multi-vitamin tablets or mineral supplements that provide you with 100% of your daily RDA, as well as whey-based protein powder for protein shakes, and so on. Creatine is the only other supplement I incorporate in to my diet, as it helps increase pure muscle mass and regenerate muscles when you're not working out.
So there you have it, my nutritional guide to bulking. I hope this article will get you on your way to achieving your goals, and if you only take one things away from this, just remember that change doesn't happen overnight. You've got to keep at it, work hard and stick to your routine. If you slip up one day, don't beat yourself up about it or give up, just start afresh the next. Don't waste your money on expensive fancy supplements, and definitely don't give in to the temptation to cheat your way up to the top. Do it my way, do it the right way, and eventually you'll reap the rewards. Good luck!
