Most people who start bodybuilding want to accomplish two simple results: huge muscles and a chiseled look.
In order to get big and ripped, you have most likely planned to burn fat and add muscle while working to accomplish mass.
This passion for the "perfect body" is what motivates many people to jump headlong into their workouts.
They want to see results quickly, while putting in the least amount of work.
Everyone wants to get huge, but without adding an extra ounce of body fat.
You need to know this: When you are asking for fast results, it is not possible to add a huge quantity of muscle to your body without adding on body fat.
If you are really looking to master "bulking" in a huge way, you have no other alternative than to accept this.
Your body adds muscle size through protein synthesis, a process that needs a surplus of calories in your system.
It is unfortunate but your body cannot put 100% of your caloric excess towards muscle growth.
This excess will always end up as partial body fat, which is why striving to burn fat and gain muscle is not practical.
To make huge changes in a short period of time, concentrate on getting bulked for a while, then concentrate on losing body fat, rather than trying to burn fat and gain muscle at the same time.
Ultimately, your muscle mass levels play a key part in determining your basal metabolic rate, so it becomes easier to lose body fat after you have built your muscles to a meaningful degree.
That is why starting off by building up muscle mass is the most effective strategy.
Even though you cannot burn fat and gain muscle in tandem, it will be much easier to lose your body fat once you have put on meaningful muscle mass.
Taking a look at what we have covered so far, the point of a bulking phase is easy: increase as much muscle mass as possible and minimize body fat gains.
Putting your focus on attempting to lose body fat while bulking up will not work, so your objective should be to try and gain as little as possible.
You can achieve this in these three ways..
..
1) Adhere to a true caloric surplus.
You should work towards accomplishing "optimal nutrition" rather than looking for an elusive "super nutrition" program.
Energizing muscle growth necessitates a caloric surplus, but haphazardly shoving food down your throat to grow muscle tissue will just make you gain fat.
You should plan on eating 15-20% more calories than you need to sustain your present weight; this is the optimum amount to fuel muscle growth without fat gains.
It will not help muscle growth if you go any higher than this scale when consuming your calories.
2) Keep a close eye on your particular food sources.
To help share in muscle growth, your food intake should largely come from unsaturated fats, lean, good quality proteins, and natural/full fiber carbohydrates.
Instead of just devouring everything in sight, concentrate on eating lean protein sources, maintaining a carbohydrate intake of good carbs to level out your blood sugar, and stay away from large amounts of saturated fats.
Keeping to this diet will help in limiting the body fat you do amass; that way, you will not go crazy trying to figure out how to burn fat and gain muscle all at once.
3) Implement cardio a couple times a week.
Performing 2-3 cardio exercises during your workout week can add to your body's capability to lower fat gains while going through a bulking cycle.
If you concentrate on high intensity/low duration cardio exercises that last about 10-20 minutes, you will not only save time, but elude muscle loss.
If you have accomplished your final muscle size goal, it will be easy to switch over to a fat loss cycle where you can concentrate on getting rid of body fat while preserving muscle size.
Bear in mind that you are going to gain some body fat when you bulk up and you should concentrate on minimizing the gain, instead of trying to burn fat and gain muscle at the same time.
In order to get big and ripped, you have most likely planned to burn fat and add muscle while working to accomplish mass.
This passion for the "perfect body" is what motivates many people to jump headlong into their workouts.
They want to see results quickly, while putting in the least amount of work.
Everyone wants to get huge, but without adding an extra ounce of body fat.
You need to know this: When you are asking for fast results, it is not possible to add a huge quantity of muscle to your body without adding on body fat.
If you are really looking to master "bulking" in a huge way, you have no other alternative than to accept this.
Your body adds muscle size through protein synthesis, a process that needs a surplus of calories in your system.
It is unfortunate but your body cannot put 100% of your caloric excess towards muscle growth.
This excess will always end up as partial body fat, which is why striving to burn fat and gain muscle is not practical.
To make huge changes in a short period of time, concentrate on getting bulked for a while, then concentrate on losing body fat, rather than trying to burn fat and gain muscle at the same time.
Ultimately, your muscle mass levels play a key part in determining your basal metabolic rate, so it becomes easier to lose body fat after you have built your muscles to a meaningful degree.
That is why starting off by building up muscle mass is the most effective strategy.
Even though you cannot burn fat and gain muscle in tandem, it will be much easier to lose your body fat once you have put on meaningful muscle mass.
Taking a look at what we have covered so far, the point of a bulking phase is easy: increase as much muscle mass as possible and minimize body fat gains.
Putting your focus on attempting to lose body fat while bulking up will not work, so your objective should be to try and gain as little as possible.
You can achieve this in these three ways..
..
1) Adhere to a true caloric surplus.
You should work towards accomplishing "optimal nutrition" rather than looking for an elusive "super nutrition" program.
Energizing muscle growth necessitates a caloric surplus, but haphazardly shoving food down your throat to grow muscle tissue will just make you gain fat.
You should plan on eating 15-20% more calories than you need to sustain your present weight; this is the optimum amount to fuel muscle growth without fat gains.
It will not help muscle growth if you go any higher than this scale when consuming your calories.
2) Keep a close eye on your particular food sources.
To help share in muscle growth, your food intake should largely come from unsaturated fats, lean, good quality proteins, and natural/full fiber carbohydrates.
Instead of just devouring everything in sight, concentrate on eating lean protein sources, maintaining a carbohydrate intake of good carbs to level out your blood sugar, and stay away from large amounts of saturated fats.
Keeping to this diet will help in limiting the body fat you do amass; that way, you will not go crazy trying to figure out how to burn fat and gain muscle all at once.
3) Implement cardio a couple times a week.
Performing 2-3 cardio exercises during your workout week can add to your body's capability to lower fat gains while going through a bulking cycle.
If you concentrate on high intensity/low duration cardio exercises that last about 10-20 minutes, you will not only save time, but elude muscle loss.
If you have accomplished your final muscle size goal, it will be easy to switch over to a fat loss cycle where you can concentrate on getting rid of body fat while preserving muscle size.
Bear in mind that you are going to gain some body fat when you bulk up and you should concentrate on minimizing the gain, instead of trying to burn fat and gain muscle at the same time.