Getting to Know Bulking and How to Do It Right
Bulking is the process of building muscle by consuming more calories that the body needs in order to increase muscle mass and strength.
Bulking is done by someone who is underweight and plans to go on a diet to increase his body weight.
The most important thing in a bulking program is weight gain and an increase in muscle mass.
When doing bulking, a person must consume foods with a daily calorie count that exceeds the body’s daily needs.
That way, muscle mass will increase and weight will also increase.
However, it is often misunderstood that bulking means eating as much as you want.
In fact, eating carelessly will cause a pile of fat and end up forming a body that is not ideal.
Keep in mind, that bulking aims to increase weight by increasing muscle mass and not adding body fat.
Tips for Bulking
The side effect of bulking is the accumulation of fat in the body due to excess calories. If not done properly, you will only gain weight without experiencing the desired muscle building.
To prevent the side effects above, here are tips for doing bulking well.
1. Determine The Calorie Intake Needed
The essence of bulking is to increase calorie intake beyond daily needs. Before starting bulking, it’s a good idea to know how many daily calories you need to maintain your weight. After that, add about 10-20 percent of your daily calorie needs during a bulking program.
2. Don’t Eat Carelessly
Even though the goal of bulking is to gain weight, it doesn’t mean you can eat junk food. Avoid a variety of low nutritious foods, such as processed foods, saturated fat, to soft drinks.
Good bulking requires you to regulate your food intake so that the nutrients that enter are beneficial to the body.
3. Enough to Eat
In addition to not eating carelessly, make sure your meal portions are in accordance with the daily target. Bulking can only be done if you consume excess calories.
Therefore, try to reach the daily calorie target you need during the bulking period.
4. Choose Carbohydrates Over Fat
Instead of adding high-fat foods, carbohydrates can be a better choice when bulking. These nutrients can increase insulin after exercise, thereby helping to send glycogen to the muscles.
When muscles store more glycogen, the body becomes more sensitive to insulin and reduces the risk of fat accumulation.
5. Consumption of Fiber in Moderation
One of the important intakes when bulking is fiber. These nutrients are useful for making you full, but not in excess.
Fiber is also good for maintaining digestive health. However, do not consume too much when bulking. Combine these nutrients with carbohydrates, fruit juices, and supplements for best results.
6. Choose The Right Supplements
One of the things that is recommended when bulking is to take supplements. If you want to increase muscle mass, you can take supplements that have really been proven to help you achieve your bulking goals.
There are many supplements that aim to achieve the goal of bulking, but there are only a few supplements that actually work. To find out the right supplements to help achieve faster muscle mass and strength gains, you can click here. Bulking Supplements.
Benefits of Bulking
Often people underestimate bulking because the method may be less familiar.
In fact, there are many benefits that can be obtained when bulking, such as:
1. Helps Build Muscle
Bulking is a way to quickly build muscle mass.
However, you should still be careful.
Because, excess calories that are not balanced with regular exercise will produce body fat.
So, if you like a faster and simpler way to increase muscle mass, bulking can be used.
2. Helps Lose Fat
Exercise lifting weights while bulking can make the body stronger.
This of course keeps the body slim quickly without having to exercise harder or for too long.
When you lift weights, your body burns fat reserves to produce energy.
Exercise will take longer and muscles will grow faster.
3. Become Fitter
This fitness program focuses on adding and burning calories.
This will certainly spur you on doing fitness exercises to burn those calories into muscle.
The body feels better physically and produces more energy in carrying out daily activities.
Is Bulking Safe To Do?
Many people view bulking as unhealthy because it can increase fat mass, especially when the calorie count is too high.
While bulking, some bodybuilders also tend to eat calorie-dense and low-nutrient foods.
These foods, especially when eaten as part of a high-calorie diet, can increase insulin resistance and increase blood fat levels.
However, proper bulking is not about overeating to the extreme or giving the freedom to eat anything.
You can still do it in a healthy way to maintain a proper calorie surplus and focus on nutrient-dense foods.
These foods contain the amount of nutrients that the body needs.
So that it can be done properly, here are some tips for doing bulking, namely:
- Reduce consumption of foods containing saturated fat.
- Add nutritional foods high in unsaturated fats.
- Adequate rest for 7-8 hours a day.
- Prioritize large muscles such as legs, back, shoulders, and chest before other muscles.
In order for bulking to work effectively, make sure the amount of calorie intake consumed does not exceed the recommended one.