Before you begin working on your fitness goals, you should have an idea of what type of physique you want to build. Choosing between bulking vs cutting is extremely important because it will determine the type of training necessary to achieve your desired look. Create a road map to success before you begin to help you reach your destination. You don’t want to spend month after month working on achieving the physique you want only to realize that your training regimen has been completely wrong the whole time.
If you want to pack on some extra pounds, while also building muscle, then bulking up is the way to do it. In order to gain weight, you should eat more calories than you burn. Eat foods that are high in calories. Be sure not to eat too many unhealthy foods because they will cause you get gain more fat instead of muscle. Also, we don’t want these unhealthy foods to cause any serious illnesses such as heart disease, diabetes, cancer, high cholesterol etc.
Dirty bulking is the concept of eating junk food most of the day to maximize your calorie intake in order to gain weight as fast as possible. Junk food contain lots of calories so you will gain weight rather quickly. Be mindful of the health risks mentioned above if you choose to go this route. There are people who do it, but this is something I wouldn’t recommend due to long term health risks.
The best way to intake lots of calories while avoiding dirty bulking is to eat smaller healthier meals during the day. Instead of eating 3 big meals, try eating 5 to 7 smaller ones. This speeds up your metabolism helping you intake more calories without storing excess food causing fat build up.
Meal prepping is a great way to prepare your meals for the week so that you stick to a healthy diet.
How To Train For Bulking
When your are trying to gain muscle mass, focus more of strength training instead of high reps, high intensity workouts. Lift moderately heavy weights for 4 to 6 reps max, for 3 to 4 sets. Be careful not to go too heavy because that increases your chances of joint pain or injuries.
The concept behind bulking is that the more you stretch and stress your muscles, the more they will grow. As you lift heavily day in and day out, along with a high calorie diet, you will see your body begin to bulk and increase in size. Keep a logbook of the maximum amount of weight that you lift for each exercise. This allows you to track your strength level for each exercise so that you know where you are at all times.
The goal is to get stronger over time by continually setting new personal records for each exercise you have listed in your logbook. The stronger you get, the more your muscles will grow.
Beware Of The Plateau
Another benefit of keeping a logbook is to prevent yourself from plateauing. Plateauing is when you continue to exercise, but don’t see any new results. This is usually caused by doing the same exercise routine over and over. The body needs to be shocked by doing new challenges to promote growth. When you do the same exercises or continue to lift the same amount of weights, your body doesn’t get the shock it needs because it’s already used to that routine.
Maintaining a logbook will let you know what exercises you’ve done for the week so that you can add new exercises and challenges for the next week. By constantly switching things up, the body doesn’t know what to expect and will be challenged week after week preventing you from plateauing. Be sure to switch things up sometimes to promote healthy muscle growth.
Cutting is the process of getting rid of excess fat while maintaing as much muscle as possible. This involves a completely different diet and workout regimen to achieve. If you care less about muscle and simply want to lose fat, then cutting is the way to go also. There is no such thing as “dirty cutting.” The only way to cut and become lean is by maintaining a clean diet and proper workout regimen.
A balanced diet that consists of clean meats, complex carbs, fruits, veggies, and good fats are the key to cutting. It’s good practice to have a designated day of the week where you can have a “cheat meal.” A cheat meal helps cater to those craving that you have all week. Be sure not to let your cheat day turn into a “cheat weekend or cheat next week” lol.
A great way to shed weight fast is to minimize your carb intake or cut them out completely days at a time. Excess carbs get stored as fat, so reducing your carb intake will help tremendously. This comes at a price though. Low carb intake means low energy levels. Especially when it comes to your workout.
Running low on carbs may make your workout extremely difficult. Things that you can do with ease will become more difficult due to your low energy levels. Find out the right amount of carb intake that is adequate for you and be mindful of the potential risks associated with working out during low energy levels.
If you don’t want to cut them out for days at a time, you could always alternate your meals. One meal may have carbs while the next won’t. By doing this, you will still see fat loss from the low carb intake but without the risks on operating on low energy.
How To Train For Cutting
If you’re training to get lean or to shed fat, then your workout regimen should include lifting lighter weights for more reps. The key to getting lean is to burn more calories by keeping your heart rate elevated. Instead of doing the 4, 6, or the 10 reps that you would normally do, increase your rep range to around 15 to 20 reps. The additional reps keeps your heart rate elevated so that you can burn those additional calories. 15 to 20 reps for 4 to 5 sets are ideal for shedding excess fat.
A clean diet along with a high intensity workout will help you cut weight in no time. Having a cheat now, burn later mentality will only prolong your process or even make you quit prematurely because you won’t see the result you desire. Be sure to drink plenty of water and get adequate rest so that your body can recover properly.
Plan To Succeed
Before you start your home workout regimen, have a goal in mind of your end result. You wouldn’t get in your car and take a trip without first getting directions to your destination would you? Choosing the body type you want to achieve before you start your regimen is key to your success.
Your body goals determines the type of diet and exercise plan you will need to implement before you begin. Don’t waste unnecessary time by working out blindly. This will only prolong your goals. Create a plan and go crush your goals!
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Peace & Blessings!