Do you want to bulk up or increase your muscle size? If so, then there are a few important things and tips that you need to know.
1.
Diet - Eat the right healthy foods.
Try to eat at least 5 meals per day, consisting of: fluids, fruits, vegetables, meats and protein.
You will need to eat a big breakfast of cereal, toast and fruit to start off the day.
Have a protein shake as a snack for morning tea then eat a tuna or chicken sandwich for lunch.
Drink another protein shake as an afternoon snack then eat a big meal for dinner.
Fish, red meat or chicken along with a serving of rice, vegetables and fruit.
If you want to build muscle then your carbohydrate intake needs to be higher than your protein one because carbohydrates build mass, protein builds muscle.
2.
Lift weights - Go to the gym or work-out at home.
In order to increase your muscle mass, you need to work on building them.
Try to workout at least every 2-3 days with 3-4 sets made up of 8-12 repetitions for each weight lifting activity.
Do not forget to warm up first with some cardiovascular work for 5 minutes and stretch for 10 minutes before and after the workout.
You should also try drinking a protein shake before and after your weight session.
On your days off, play a sport or do some jogging.
Remember the old saying: "If you do not use it, you will lose it".
3.
Get a good night sleep.
It is important that you get at least 7-8 hours rest per night so that your body can recover and unwind from your daily activities.
Try not to work-out before you go to bed and drink a protein shake before you sleep.
4.
Build good muscle building habits - use a weight program.
In order to increase your muscles, you need to regularly increase the level of weights you lift.
Get into a strict daily routine.
The first few days will require motivation to get started as well as discipline to keep going.
Make a plan that you can stick to and increase it weekly.