The Basics Of Bulking Up. Page 1 of 2. Building muscles and muscle mass is one of the toughest tasks you can attempt. Okay, sainthood is probably harder, but not by a lot. Your body is an extremely efficient machine. It retains the amount of muscle mass that is required to comfortably perform your daily routine — no more and no less. Excess bulk takes a lot of energy to maintain — up to 5. So it adds muscle reluctantly, and sheds it willingly when you stop exercising. Unfortunately, evolution couldn't have imagined a society in which high- quality protein is plentiful and people judge each other on the basis of quadricep definition, bicep bulge and pectoral depth. So if you're going to step into the weight room to build a body that flaunts the unnatural abundance of these times, there are only two rules you need to know: Rule #1: Lift heavier weights. High repetitions with low weights are. In other words, your muscles are not going to grow. To break this holding pattern and build more muscle mass, Antonio suggests a three- phase approach. Phase One: Organize your workouts into three periods, each lasting a month to six weeks. First, go for rapid muscle growth. Do strength training workouts with progressively heavier weights. In this bulk up/weight gain guide I'll teach you the bulking up rules to gaining some solid muscle weight while minimizing fat gains. Regarding figuring out your maintenance and cutting. And if they do lift weights the pick up a 5 pound dumbbell and do endless reps. As we have discussed, women need to lift heavy. The 12-Week Workout Program. A Workout Routine contains the best workouts, routines, programs, and plans for your exact weight training goal. That means, on most exercises, do 3 sets of 6 to 1. Phase Two: Do a strength cycle, and do power lifting- type workouts with much heavier weights. Go for 3 sets of 1. Add more cardio exercise and watch your diet more carefully. This doesn't add new muscle or strength, but it sure lets you see what you've spent the previous months building. The second rule of bulking up is.. Cutting Phase - Bodybuilding The Natural Way. Trying to gain muscle and lose fat at the same time is impossible. It just can't be done. This is why people who are trying to do both at the same time see no results and give up. You have to do gaining muscle and losing fat in phases. This phase is called the cutting phase, it is basically cutting away all the extra body fat that has been gained while on the bulking cycle. Things to keep in mind are that no matter how you cut down, you will almost definately lose some muscle size, its unstopable, unless your using sport enhancing drugs, but this plan is not for that so we shall leave that idea out! Not a great deal of muscle size will be lost, the majority of size lost will be the body fat surrounding all of your muscles, not just that bit on your gut you wish to lose! RYAN HUGHES' CUTTING PROGRAM Training; Lose Fat; Build Muscle. He also tightens up his diet because he knows that success starts in the kitchen and. Myth #1: Lifting light weights will tone your body and lifting heavy weights will bulk you up. The Truth: I'm not sure who first pioneered this idea that. Doug's mega cutting workout routine is a 4 day split combining weights and cardio designed to lose fat while maintaining muscle mass. Weight cutting is the practice of fast weight loss prior to a sporting competition. It most frequently happens in order to qualify for a lower weight class (usually. The whole of your body holds a general layer of fat around it so when you cut down, you will lose size on your arms, waste, legs etc Not to worry though, you will look and feel much better for it, your muscle will show through your skin much clearer, you will look more defined and appealing to the eye. You will lose that bloated look and hopefully get that six pack that you have always dreamed of having. What we would like to achieve at this stage, is to bring the percentage of body fat down to somewere below 1. Also muscle fibres will appear more clearer and lines will start to show through on the chest etc. Cutting and dieting is extremely hard and takes a lot of work. Dieting is very important while trying to cut and cannot be ignored. It must be done properly and it must be always followed. There are several simple rules to cutting thes are: Rule one. Eat every 3 hours, this way you keep your metabolism levels high which will help burn of calories. Rule two. Start eating around 1. Depending on how much you weigh is going to mean that you may have to eat 6,7 or even 8 meals a day, but it is neccesary for muscle growth and repair. Protein sources should come from lean low fat sources like chicken, turkey, lean red meats, tuna, egg whites, mackarel, and salmon etc Protein intake is necessary because otherwise your body might start turning to it’s protein sources for energy which could lead to a loss of muscle tissue. Rule Three. Cut out all wheat and dairy products, all bodybuilders do this, these are the bad foods for cutting, good for bulking but really bad for cutting! Rule four. Always have a low intake of carbohydrates, the average 2. GI carbs and keep them complex as explained earlier, wholegrain pasta, new potatoes etc. Rule five. Your weight training regimen you follow when you're not cutting needs to be continued for when you are cutting. High repetitions with low weights are not required; high reps do not 'tone muscle' nor do they aid in the loss of fat. Heavy weight training is standard; the only things that change are dietary factors. Rule six. Have a treat meal once a weak, best off doing this at the weekend, have a small pizza midday or a burger, this will help with cravings, keep you happy as your probably really bored with your diet and it also benefits your mood by releasing the good fealing endorphines into your body! Tips. Drink plenty of water as mentioned in the bulking cycle, you should always keep hydrated! Also cut out the supplement creatine at this stage, it can hold water in your muscle which could create the illusion of no weight loss and make you look and feel bloated. You may want to supplement with caffeine at this stage quite alot as you will be tierd and lathargic alot of the time due to the fact your on a low carb diet and energy levels are low. Natural ways and probably the best way to supplement with caffeine is green tea, it is high in caffeine, can help to supress appetite and naturally helps the body to get rid of fat. Many weight loss supplements on the market today have green tea extract in them because it has such good results in helping to lose weight, it would be a mistake to miss out! As i said there are many fat loss and weight management supplements on the market today, some are absoloutely pointless and some have mild advantages to them. Be careful with these as alot of them are basically caffeine and green tea with a few amino acids thrown in and are highly priced. Some fat burners have something called thermongenics in them which mildly raise the body's core tempreture thus raising metabolism, but nothing spectacular should be expected of these supplements. A good strict diet is unbeatable!
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