How to Bulk Up (No Weights, Simple Diet)
1 - Eat twice as much (Snack healthy, like Smoothies).
2 - Exercise until you feel the burn, then go on untill you can't.
You need to eat healthy (rice, dahl, beans, nuts, olive oil, coconut oil, chia seeds, yoghurt, banana, broccoli, avocado, greens, spirulina (put this in your smoothies), and more (about twice as much).
When you make a smoothie with yoghurt, milk and fruit, make sure to add nuts, and if possible seeds, and spirulina. Get used to making green smoothies.
Check your weight on a scale every week or every month (in the morning, before breakfast), not every day, as it will fluctuate too much. You need to gain about 1/2 pound (1/4 kilo) per week or 2 pounds (1 kilo) per month
Exercise until you feel the burn, then go on until you can't.
“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali
Not too much cardio (not more then 8 km of running or jogging a day and in the summer, especially in warm countries, don't run between 11:00 and 18:00), but if you like cardio go ahead, but leave some energy for your push ups, pull ups, sit ups and squads.
Pull-ups
Push-ups
Sit-ups
Squats
For Exercises, click here.
For Bruce Lee's Exercises (many with weights) and Diet click here
2 - Exercise until you feel the burn, then go on untill you can't.
You need to eat healthy (rice, dahl, beans, nuts, olive oil, coconut oil, chia seeds, yoghurt, banana, broccoli, avocado, greens, spirulina (put this in your smoothies), and more (about twice as much).
When you make a smoothie with yoghurt, milk and fruit, make sure to add nuts, and if possible seeds, and spirulina. Get used to making green smoothies.
Check your weight on a scale every week or every month (in the morning, before breakfast), not every day, as it will fluctuate too much. You need to gain about 1/2 pound (1/4 kilo) per week or 2 pounds (1 kilo) per month
Exercise until you feel the burn, then go on until you can't.
“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali
Not too much cardio (not more then 8 km of running or jogging a day and in the summer, especially in warm countries, don't run between 11:00 and 18:00), but if you like cardio go ahead, but leave some energy for your push ups, pull ups, sit ups and squads.
Pull-ups
Push-ups
Sit-ups
Squats
For Exercises, click here.
For Bruce Lee's Exercises (many with weights) and Diet click here
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