Nutrition Tips : How to Bulk Up

My name is Christine Marquette and I’m a Registered
Dietitian with the Austin Regional Clinic and I’m going to talk to you about how to
bulk up. Now there are a few people who have a naturally high metabolism, they are very
thin and they are looking to gain muscle mass. There are a couple of things that you need
to make sure and do if this is your goal. You have to include strength training and
when you are doing strength training you need to do heavy weights and what I mean by that
is low repetitions very heavy weight. So for example somebody who is doing weight training
just to maintain their health they may be doing three sets of ten to twelve repetitions
with weight that is light enough to allow them to do that on a variety of exercises
but if you are looking to actually increase the size of your muscles you don’t want to
do any more than eight repetitions max per set and you want to actually do larger numbers
of sets. The other thing to keep in mind is you don’t want to weight train maybe more
than three times a week. Again if you are somebody with a high metabolism you don’t
need to be in the gym every single day so try to only weight train about three times
a week hitting different muscle groups each time, lifting heavy weights so that you are
doing low amounts of repetitions. As far as your foods you want to make sure that you
are fueling your body properly so that means that you are going to be including plenty
of lean proteins and complex carbohydrates. So your lean protein sources, those are going
to be things like chicken breasts, sirloins, tuna, any type of seafood really is going
to be a lean source but you want to make sure that you are eating plenty, make sure that
you eat and that you feel satisfied and that you are plenty full when you are eating. As
far as complex carbohydrates, that is going to be your energy food so those will be things
like whole wheat bread, brown rice, pasts, those types of things so you want to include
those. You also still don’t want to neglect your fruits and vegetables, make sure you
have those as well so you do have the energy to do your workout. Another thing that you
need to make sure and include is a source of healthy fat that is going to give you extra
calories that will help you gain weight so good healthy sources of fat are going to be
things like nuts, seeds, olives, avocados and then cooking oils like canolia or olive
so you want all of those components to actually bulk up your foods as well as heavy lifting.