Fitness N Muscle

Bulking up makes getting bigger a lot easier. When bulking, your main goal should be to maximize muscle gains while minimizing your fat gain. While bulking, it is extremely difficult to put on muscle mass without gaining a little bit of fat. Your objective should be to put on as little fat as possible. When you bulk up you have to consider two issues. These are:

1. You have to workout while bulking - If your not working out at the same time that you are eating a lot to bulk, you won't get improvments in muscle mass and you will just get fat. You have to make sure that most of the extra calories you are consuming are going towards growth in your muscle as opposed to fat gain.

 2. What you eat is what you are - Just because you're trying to bulk up, you can't be eating junk food like cake and taking in any empty calories. This is because you need the extra calories throughout the day. This does not mean that you should consume alot of calories in one sitting. Your body should be getting more calories from carbohydrates and healthy fats. Bulking is not an excuse to consume simple carbohydrates--your primary source of carbs should be complex, slow-digesting carbohydrates. This is very similar to a regular bodybuilding diet in tems of the foods you eat, but you are just consuming more of these same foods throughout the day.

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When you constantly follow the same exercise routine, your muscles start to get used to that workout and this slows down your muscle growth to the point where they won't grow anymore-this process is called the plateau effect. There can be many ways to change up your workout to avoid a plateau. The following list is what we recommend to avoid hitting a plateau: 

1. Change your exercises - Change a couple of exercises in your routine and/or change up the order of your exercises.

2. Perform more sets and fewer exercises - Add 2 sets to each of your exercises and eliminate 1 or 2 exercises in your routine, so you end up finishing with the same amount of total sets in your workout. This is assuming you want to maintain the same duration of your workout.

3. Number of reps - Change your rep range. For example, if you are currently doing 8 reps, start doing 12, and vice versa.

4. Perform drop sets - Drop sets will increase the amount of stress you put on your muscles, which will cause you to better target both fast and slow muscle twitch fibers.

5. Change your grip - For most exercises, you can easily change the grip. For example, from underhand to overhand to palms facing each other, and from close to wide grip. 

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Breakfast is the most important meal of the day. In the morning when you wake up your body is in starvation mode due to not having eaten since the night before. This is the most important meal because you need to feed your body with the nutirents it desperately needs. These nutrients will feed your muscles, and provide you with your first source of energy for the day. A meal in the morning will give a good boost to your metabolism which will help with fat loss if you're getting the right nutrients.

 Especially if your into bodybuilding, you will never want to start the day without a good breakfast. This is because your muscles haven't been fed the nutrients it requires for the past eight hours approximately and you need to get it as soon as possible after you wake up so your muscle can continue its recovery. If you don't eat right after you wake up, your body will use your muscle as a source of energy. This has a catabolic effect on your muscles, meaning that you will be losing muscle. The reason for this is because when you wake up, your body's main source of energy, carbohydrates, is completely depleted; therefore, your body has no choice but to turn to your muscle as a source for energy.

If you make it a habit to not eat in the morning, your body will slow down it's metabolism so it can preserve energy. This is because your body knows its not going to recieve any food for a while, so it must slow down your metabolism to preserve the fuel that it already has. Slowing down your metabolism is detrimental to your fat loss progress.

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Weight lifting is a must when it comes to losing weight/fat. Not heavy lifting, just light lifting, going to about 20 reps, reaching failure. Including some weights in your workout or any kind of resistance will assist in weight loss because the more lean muscle you gain, the more your body will burn calories per day. Your body burns an extra 30-70 calories a day with 1 pound of muscle. The more lean muscle, the more your total calories burned increases and the more it will benefit you. In the long run, this will make your weight loss/fat loss progress a lot easier because it will help you burn a lot of extra calories throughout the day, which will total to a large amount in a month or year. Weight lifting may not burn as much calories in one workout period as cardio might, but you will experience the after burn effect which will continue to burn calories, for many hours after your workout!

Weight lifting is also recommended because it will give you a nice body structure. Then once you lose weight, you will look fit and healthy. Also, when you do high intensity cardio or when you diet, you will likely be losing lean muscle which is not what you would want, so you want to make sure you try and make some muscle gains through out your progress. Having muscle can also assist and benefit you in many other areas. It will help prevent muscle/bone injuries, which can be caused in a sport activity or in any kind of labor-intensive activity. Weight lifting will also promote balance and energy, which will be advantageous in any sport activity or labor type of work.

When doing your weight lifting, you want to make sure you go in the higher rep range. This is what makes your workout more effective, because you are using more energy, which means you are burning more calories. You also want to make sure you exercise the biggest muscle groups by doing compound exercises - this means doing exercises that use multiple muscles. For example, for legs, you can do squats of 20 reps. I would say doing an exercise like squats is better than cardio because you are getting a cardiovascular workout while building muscle at the same time! Doing squats incorporates many large muscles, and by doing many repetitions, you are burning a lot of energy. This is what makes you burn a big amount of calories, and give you a bigger after burn effect. When you are lifting weights, try not to really do any isolation exercises of small muscles like bicep curls, because this is not really benefiting you at all with weight loss. This is true because the bicep is a really small muscle compared to the rest of the muscles in your body and it doesn't really burn calories, due to it being a small and easy movement. It would be better to work biceps by doing exercises that work your back muscles as well, like chin ups.

It is recommended that you make your muscles rest after a weight training workout and not work the same muscle groups the very next day. It is best to alternate between muscle groups everyday. However, you can do your cardio on every workout day. But make sure to give your body rest at least once or twice a week (i.e. where you do no exercise at all). If you are planning to lift weights and do cardio in a workout session, start with the weight training first and then cardio. This is because you want to make sure you have all your energy for the lifting and not waste it on the cardio.

When it comes to how many reps you should do, it all depends on what results you want. If you are looking to build muscle mass, strength and endurance, while not risking any injuries, you should do 8-12 reps, 8 reps for the smaller muscles on your body, like your arms, and 12 reps for the bigger muscles, like your legs. You also want to make sure you feel the muscle being stimulated while contracting. If you don't feel this then it's either because you are doing your reps too fast and you need to slow it down, or you are going to heavy and not using good form. This is what we recommend because by sticking in this rep range, you can stimulate your fast and slow twitch muscle fibers.

Other rep ranges can be about 1-3 for power, 4-5 for strength, 6-8 for strength and some mass, and 12+ for endurance. 8-12 is what's recommended to get strength, mass, and endurance (but mostly mass). Remember, it also depends on what muscle you are working: closer to the lower range for smaller muscles, and closer to the upper range for bigger muscles.