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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 November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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