5 Easy Ways To Bulk Up

Fitness - powerful muscular man lifting weights

There are countless articles as well as television commercials that advertise products promising weight loss. While weight loss is an extremely hot trend, weight gain can be just as difficult a problem for up and coming athletes. Many of us are told growing up by our coaches and trainers to “put some meat on your bones,” so we hit the weight room, exercise five days a week… but still without results. Here are five helpful techniques and remedies for those of us in need of gaining that extra muscle mass needed to stay competitive:

  1. Eat every four hours. Skipping meals or going long periods of time without eating deprives your body of the energy it needs hence forcing it to borrow from the energy it has in your system. Spacing your meals three to four hours apart allows your body to avoid going into its “reserve” bank and using energy- which includes muscle mass, to cover the loss. If you are really serious about gaining weight try keeping a journal or setting reminders on your phone to track your meals.
  2. Add Calories: This is surely a no brainer that I’m sure is the first thing we all do in our attempts to gain weight, but still it is a necessary step. Utilizing protein shakes/powder is an easy way to add nutrients and calories to a busy schedule. Usually adding around 500 more calories to your intake is a safe adjustment. Use caution because if you are not on a consistent weight/muscle building program all that extra “dead” weight can bite you down the road and lead you to begin researching weight loss tips! Make sure everything you put in your body comes from a natural source and is free of additives and preservatives.
  3. Lift: Weight training is an excellent way to put on weight. Lifting weights, and increasing the weight limit regularly helps to put on muscle mass. Because muscle weighs more than fat weight lifting is a very effective way to gain weight. Also, weight lifting helps increase your appetite so you will in effect be killing two birds with one stone.
  4. Liquefy it: Liquids aren’t as filling as hard foods. By drinking more smoothies and shakes we allow ourselves to essentially “eat” more and put on more calories. Although smoothies are a healthier alternative, “milkshakes” can be created using protein powder, coconut milk and frozen bananas. Keep in mind, you can thicken your drink by adding monofats like avocado. Keep on trend: adding chia seeds, hemps seeds and pumpkin seeds gives you instant energy.
  5. Eat before sleep. When we go to bed our bodies “reset.” They recuperate and gather energy for the upcoming day. When losing weight you are always told to give yourself at least 4 hours before bed so that your body’s metabolism can work off the weight. Going to bed right after a meal forces the calories to essentially “sit” in your body, leading to weight gain.

All of these tips to gain weight are easy implemented and can be done cost effectively. Gaining weight can very often be tougher than losing weight. Give these five simple weight gaining techniques a try and remember to stay regular, stay motivated, and believe! What do you have to lose?

Attaining the Winning Edge

Roger Federer

In tennis, as well as in all aspects of life, it is imperative to gain that “edge” over your opponent. Whether it is on the courts of Wimbledon or behind your desk at work, it is crucial to find that advantage that puts you one step ahead of the pack. Finding that extra motivation is not easy, but we all have it, it just depends on how we use the cards that are dealt us.

So how do we gain that “winning edge?” What do the great ones do that others fail to do that puts them above the rest? First of all, it all begins with your mentality. Baseball legend Yogi Berra once said that “baseball is 90 percent mental.” This adage can be applied to all aspects of life as well. It is imperative to approach everything with the mindset that you are better than your opponent and while there is a fine line between arrogance and confidence we should always error on the former. Approaching a situation with the mindset that you are better gives you the expectation of success, and expecting success instead of “hoping” for success makes it much more difficult for us to accept defeat.

Also, in contrast to the previous statement, it is ok, even necessary to accept defeat. Nobody wins a tennis match without losing some sets and games within. Focus on the war, but also accept the fact that you are going to lose some battles within that war. You can think of the best competitors around and they’ve all had losses that they had to deal with in their paths to success, the key is being able to factor in your losses as a building block in your road to success. Roger Federer is an excellent example of such a predicament. It was Federer who reeled off five consecutive titles at Wimbledon between 2003 and 2007 but Federer was recently humbled in his defeat at Wimbledon this year at the hands of Novak Djokovic. Yet with his defeat, Federer showed why he has been on top so many times exclaiming afterwards: “I thought he played great. I didn’t play bad myself. That’s how it goes. I am still very hungry and motivated to keep playing.” Federer realizes that there are bumps in the road but that those bumps should only feed as further drive to future accomplishments.

Your edge is part of your mental preparation and pregame before a match. Don’t take yourself out of the game before it begins, go into attack mode and always know that wherever you go, whatever you do, you are the best out there.