Q: I have been on a program for losing some kgs and lost them succesfully.Iam just thin now and i wanna try some bulk up slowly the next months.What type of cardio should i do in order to achieve this along with progressive weight training?I have asked and learned that u should do little cardio when u wanna bulk up like only 20 mins for 3 times a week only between the weight training days and only as fast as a brisk walking and no more.This should be able to make u lose the last fat u get (on your belly area mainly) while the bulk up will do the rest.What is your opinion?What is the best cardio exercise i have to do this period?

A: Congrats on your successful fat loss! You're now in the perfect point in time to start bulking up. First to address the question of cardio... the only benefit of cardio while bulking is for the general cardiovascular health. It is an important benefit, no doubt, but cardio does not in any way help build muscle and it won't do anything for keeping the fat down that you can't accomplish as well or better with diet. Cardio simply burns the extra calories you need to gain weight. You could just as easily simply not eat the same amount of calories and skip cardio. But cardio actually does hamper muscle hypertrophy (growth in size) to some degree. So... Yes, cardo is still great for you general healthwise. No, it is at best irrelevant and more likely slightly counterproductive to building muscle. You'll need to decide how much of it to do for general health and remember to compensate with extra calories.

Now the actual program for bulking is pretty simple: just fill out the Fitness Guide! Specify 'Gain Muscle' as your goal. It will give you a complete diet and weight training prescription. Remember that the diet is absolutely crucial for a successful bulk. You want to gain weight slowly, no faster than 1 pound per week and preferably closer to 1 pound every two weeks. This requires paying close attention to your diet and overeating very very slightly. You also need to have many meals a day and eat whole healthy foods. If you gain weight too fast or eat junk you'll just wind up with a lot of new fat and little muscle.

Even with the best of planning and discipline you're likely to gain a little fat along with muscle, but you can take care of it afterwards -- the new muscle mass you gained and your high metabolism (and it WILL be high when bulking) will burn the fat quite fast when you switch from a bulking diet to a fat-burning one. Again, you can use the Fitness Guide to get the fat-burning diet when that time comes.

Of course, don't forget to weight train your whole body with heavy weights throughout all of it. Heavy weights + good bulking diet = new muscle! Good luck!