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Tips to Avoid the Endless Cycle of Bulk and Cut

Tips to Avoid the Endless Cycle of Bulk and Cut

If you pursue the traditional route to bulking up, you end up dealing with an endless cycle. First, you consume all of the calories you need to support muscle growth, ultimately adding fat along the way. Then, you cut back on calories, ramp up the cardio, and try to burn the fat.

While this initially sounds effective, the cutting phase also causes a decrease in muscle mass. To combat the muscle loss, you start the cycle over. You spend all of your time going around and around, never really reaching a steady point that you can simply maintain.

If you want to end the cycle of bulking up and cutting down, then use these tips to help you bulk up the right way.

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Eat (and Drink) the Right Way

To add bulk, you need to make sure you are consuming an appropriate amount of calories. However, this doesn’t mean you can ignore the nutritional value of those calories. If the type of calories didn’t matter, you could fuel yourself on pints from the local pub, but that isn’t how it works.

Building mass requires a mixture of nutrients; this includes a healthy mix of protein, fat, and carbohydrates. Vitamins and minerals are also critical to the process. Additionally, you want to get all of these nutrients from high-quality sources.

Instead of focusing solely on the calories, pay attention to your overall nutrition. You should be getting your calories from a range of foods and beverages. You should be including lean meats, fresh produce, and healthy fats. Avoid excess sugars, especially added sugar, and foods that are overly processed. Most importantly, not all sources of protein are created equal.

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Some supplements may feature a large amount of protein, but from less popular source. These may be harder for your body to use as fuel, and could lead to wasted effort. Since there are a variety of weight gain supplements on the market, make sure to choose the best options available. Then, you meet your nutritional goals while bulking up without sacrificing on quality.

If you prefer to know precisely what is going into your foods and drinks, you can also try a homemade weight gainer to supplement your regular diet. A homemade solution gives you the highest level of control, as you can choose exactly what is and is not included.

Burn That Fuel

Now that you have the right fuel coming into your body, it is important that you burn it off. Regardless of the quality of your nutrition, if you don’t burn the calories, you will add fat along with the muscle.

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If you have just started your workout routine, you may see results very quickly. This is because you are challenging your body with your workout. As time passes, and you gain more mass, your body will become more efficient. Moves that initially brought you newly sculpted arms and shoulders won’t have the same impact. Not only that, but you will also not burn as many calories performing the move.

It is important to continuously challenge your body in new ways to keep your calorie burn high enough to keep fat stores at bay. This includes regularly adding heavier weights to your foundational moves and trying new ones that work your muscles in different ways. If it ever begins to feel easy, it is time to ramp it up.

As the amount of muscle on your frame increases, you will automatically burn more calories by simply existing. Some estimates suggest that you may naturally burn up to an additional 50 calories a day per extra pound of muscle. However, you must continue to work out to keep the muscle well developed.

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Stick With It

Persistence is truly the key to success. Even if you do not see results quickly, the results will come. Re-evaluate your diet to see if your nutrition is lacking while making sure you consume enough calories to support muscle growth. When in doubt, focus on high-quality lean proteins and a variety of vegetables first. This can help make sure you have the right building blocks in place to achieve the body of your dreams.

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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