If you’re battling to put on muscle and weight in Sacramento, CA, you might think drinking more soda is a good idea. If you’re bulking up, soda and junk food aren’t the answer. You can gain weight and stay healthy at the same time. Everyone is different. Their metabolism and builds differ. It’s why some people seem to eat everything and never gain a pound. That is the envy of those who gain weight easily, but it’s not desirable if you want big muscles.

Being underweight is just as unhealthy as being overweight.

If you have a high BMI—body mass index—number and fall in the overweight or obese category, it affects your health. However, being too thin and having too low a BMI is also just as dangerous. It should be more than just vanity making you want to gain weight. You might think eating high-calorie junk food is the way to do that. It isn’t. Soft drinks, Oreos, fries, and donuts will add calories, but any weight gain will be fat, not muscle. You won’t have adequate nutrition to gain muscle tissue.

Get more calories from healthy food and avoid the harmful side effects of sugar.

Soft drinks are high in sugar. It attacks your teeth, spikes your insulin, and increases your risk of heart disease. The sodium benzoate soft drinks contain can lead to eczema, asthma, and kidney problems. It can cause calcium to leach from the bones. Instead of going for empty calories, opt for nutritious higher-calorie food. Dried fruit, nuts, full-fat dairy, whole grain, and meat are examples. The extra protein in some of these foods provides the building blocks for muscle.

Increase your muscle mass without increasing body fat.

Take a lesson from bodybuilders who target building muscle tissue then move to a cutting phase to define those muscles and eliminate excess fat. They get 30-35% of their calories from protein, 55 to 60% from carbs, and the balance from healthy fat. Once they build the muscle, they slowly cut back on calories as they sculpt their muscle mass. Bodybuilders also avoid excess cardio. Cardio burns a lot of calories, and those calories come from both fat and muscle tissue. Instead, focus on strength-building exercises.

• Soft drinks add visceral fat. Artificially sweetened drinks cause an increased waist measurement. Bulking up shouldn’t include developing a pot belly.
• Consider protein smoothies as a go-to drink. Include bananas in the smoothie and whey protein. Add extra calories by adding a scoop of peanut butter to the mix.
• Eat a snack before your workout and one afterward. The snacks should contain both carbohydrates and protein. The carbohydrates keep you working out without breaking down muscle, and the protein jumpstarts recovery.
• Don’t forget healthy fat. Nuts, avocados, full-fat cheese, olive oil, and butter are excellent. If you use animal products, use ones from pastured and grass-fed animals to maximize health benefits.

For more information, contact us today at Team-ISC