Obtaining your fitness goals requires several different health components, including: Muscular Strength, Muscular Endurance, Cardiovascular Fitness, Body Composition, Flexibility, Recovery, and Diet. SLJ Fitness provides you with all the necessary tools to balance these components effectively. SLJ Fitness "Crafts a stronger YOU" through your choice of Personal Training or Group Training. SLJ Fitness will guide you with your nutrition needs and ensure positive progression from beginning to end.

Monday, December 6, 2010

Want to BULK up, WITHOUT gaining much fat?

Since running into the fitness world two years ago, I have "bulked" up, then "cut" down countless times.

I am going to share a few simple rules to follow when "BULKING" up while minimizing fat gain.

Eating
First and foremost, to bulk up, one must begin consuming significantly more calories than normal. However, DO NOT consume just anything, choose from dense foods such as: Potatoes, veggies, lean meats, Pasta, shakes w/milk (not water), etc..

  • Load up on carbs (complex) and protein on days weight lifting occurs
  • Low carbs and healthy fats on NON weight lifting days
  • Limit Cardiovascular exercise
  • Eat 4-6 meals/day
Workouts
  • Lift heavy weights M, W, F
  • 1-2 muscle groups/day
  • Do HIIT cardio (High Intensity Interval Training) (ex..1 min sprint, 1 min walk)
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