How To Buff Up Your Body: Healthy Tips For Maximum Results

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Building up and packing on size is much more complicated than most people think. Without proper guidelines, you are just going to spin your wheels without having desired results. 

You need a balanced calorie intake along with some muscle training. Eating more than you burn while working out is the key to buffing up your muscles. 

Eating to your fill after every 3 hours is the most commonly used strategy when you are looking to build muscles. The food will provide the nutrition, and the workout will get your muscles toned and bulked up.

In this article, we have listed some vital diet and workout tips that you must follow to get that buffed dude appearance. Let’s get started!


You will only add size if your calorie needs match or exceed the demand for growth in your body. Which brings up the question, what and how much should you eat in order to find that out?

Each person is different, and an easy way to determine your calorie needs to build muscle is through knowing the proper diets and calculating the nutrients according to your body. Here are a few diets that you must add to your routine to get fast bulk up. 

Eat More Protein 

Muscle and strength building can tear up and damage your muscles; proteins are the crucial bandages to cope with this situation. They help to repair your muscles fast and build them back up. 

The more weights you add to your workout sessions, the more protein requirement increases to help with recovery.

The best foods rich in proteins are:

  • Red Meat
  • Fish
  • Poultry
  • Dairy
  • Eggs
  • Whey
  • Lentils, tofu, nuts, and seeds. 

Take Carbs After Workout

Protein gets almost all the credit when it comes to building muscles, but without enough carbohydrates, it is nearly impossible to get healthy muscle packing. 

Anyone can add a bunch of sugar and jack up their calories, but if you are following a proper bulking-up plan, instead of having your carbs come from sugar, your carbs should come from:

  • Yams
  • Oatmeal
  • Brown rice
  • Sweet potatoes, etc. 

These carb sources are much more effective and healthy in building up your muscle than sugar. So the next time you pick up a sugar-rich drink to go with your casino online gambling or video gaming spree, try to replace it with a healthy shake and notice the clear difference shortly. 

Consume Healthy Fats 

Healthy fats enhance fat loss, thus improving your overall health. Many people mistake muscle building with trying to get fat. But that is not the case. 

Muscle building is centred around building your muscle mass, not fat accumulation. Healthy fats help you eliminate unhealthy fat accumulation and build muscle mass healthily.

The sources of healthy fats include:

  • Nuts & seeds
  • Fish: Mackerel and salmon
  • Vegetable oils like sunflower seed oil and olive oil

Work Out

Working out is indispensable when trying to bulk up your body. The weight training and muscle-building exercises build your muscle mass fast. 

It is a common belief that body-building exercises are incredibly hectic. But without trying, you won’t gain anything. Training is the only way around if you want to make your body strong. 

Here are a few crucial workouts to pack up your muscles. Let’s go through them.

Train Heavy

Lifting heavy objects helps your muscles undergo hypertrophy to meet the energy required for lifting weights. Heavy training puts your muscles under pressure not only concentrically but eccentrically as well. 

If you do the training right, your muscle tear and rebuild will be more significant, adding up the mass in the process. Weightlifting exercises usually include:

  • Pullover: 3 sets of 10-15 rep
  • Tricep Extension: 3 sets of 8-12 reps
  • Bicep Curl: 3 sets of 10-15 rep
  • Chest Press: 3 -6 packs or 4-8 reps
  • Lying dumbbell fly: 3-6 sets of 4-8 reps
  • Dumbbell squat: 3 sets of 12-15 reps

And more. 

Train To Breaking Point

Getting your body to work till the breaking point is the fastest way to gaining your desired results. The more burn you feel, the better your chances are to bulk up your muscles. 

The most important thing to remember is to take every workout seriously and do it in the perfect way. It will do you no good and even waste your efforts if you lift the weights halfway up. This might even harm your muscles. Therefore, make sure to shorten the break duration to 30-90 seconds between each set and get back to training with enthusiasm.


A healthy blend of diet and workout can aid in quickly buffing your muscles. All you need to focus on is maintaining a balance between exercises and resting duration to ensure no damage to your muscles that is permanent. 

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My name is Aman, I am a Professional Blogger and I have 8 years of Experience in Education, Sports, Technology, Lifestyle, Mythology, Games & SEO.

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