How to bulk up and gain weight even if you work full time and have a family!
If you work full time and/or have family obligations, chances are you don’t have the time or energy to put on muscle mass. You may have the muscle mass routines that tell you how to bulk up or gain weight, but they are written by (and probably for) those who can make lifting weights the number one priority in their lives. Many bodybuilders simply eat, exercise, sleep and relax most days; And that doesn’t even take into account all the supplements they take!
So how can you bulk up and gain weight if you have work and family commitments?
First, decide your goals. If you are skinny or frail, then your first goal is to get bigger and stronger. You will do this by lifting weights, eating properly, and learning how to recover properly. Working 40 hours a week (or more), going to work, going to family events, and taking care of your family will add about 80 hours a week of “stress” that most bodybuilders can’t stand.
Second, find out where you’re already exercising. Do you walk or bike to work? Do you work several hours in the garden every weekend? Do you shovel your driveway and those of elderly neighbors during the winter? Do you play sports with your children? Count the hours you spend exercising and remember that you are exercising your muscles during those times.
Third, assuming you’re doing any type of exercise during the week, keep in mind that in order to bulk up and gain weight, you need to add the right type and amount of weight training. This means that you should choose muscle mass routines that stimulate growth, but allow you enough time to recover and eventually build new muscle.
Fourth, you must eat properly. Assuming you have your doctor’s permission to bulk up, add healthy foods that are “calorie dense.” High-calorie foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other similar foods. Of course, drink plenty of clean water and stay away from sweets and treats for a while. Yes, you can bulk up with candy… but that’s not how you want to get fat!
A good place to start your bulking nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds, 15 times your body weight would be 2,250 calories. Talk to your doctor about this estimate, and be sure to make any necessary nutritional adjustments for allergies, diabetes, or any other medical issues.
Once you have everything in place, you’ll want to focus on one thing: consistency. It’s easy to get excited once you know how to turn up the volume; but after the tenth day your enthusiasm may wane. Get supportive friends, join online forums, get a coach or personal trainer, or find some other way to keep your motivation high and keep you on track. Do what you can to turn these steps into clothes.
Finally, have an “exit strategy.” For example, if you’re 5′ 6″ and weigh 150 pounds, you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain too much weight, it’s probably not muscle. Your metabolism can change dramatically and can introduce new health problems. Always talk to your doctor about your ultimate goals for staying healthy, which should be your number one priority.
Have fun and remember to lift smart now that you’ve learned how to bulk up and gain weight.