• 22nd April
    2013
  • 22
  • 5th February
    2013
  • 05

On Bulking

ironwarriorstraining:

-from “Lean Bodies” Facebook page:

Here’s the thing about ‘bulking’ (really hate this word by the way) - it’s SLOW. Muscle gain is SLOW, incredibly slow. Aggravatingly so in fact. 

When you see people or even fitness marketers making these outlandish claims for getting big fast, alarm bells should be going off. Unless you’re on steroids, detrained and thus putting muscle back on that you already had, etc., it’s not going to be fast.

To put that into context, the following are some generally accepted rates of muscle gain for both males and females (of course there are outliers):

Males
Year 1 - 20-25lbs
Year 2 - 10-12lbs
Year 3 - 5-6lbs

Females
Year 1 - 10-12lbs
Year 2 - 5-6 lbs
Year 3 - 2.5-3lbs

You can see two things from the above quite clearly:

1. Males obviously have the potential to gain at a quicker and more substantial rate, all else being equal. (women averaging out to half the gains of males)

2. Muscle growth is a very slow process.

Now 10-12 lbs in a female is going to result in a very significantly improved physique, no question about it. Heck 10-12 lbs of muscle will really transform a male as well. 

But take a look at that - 10-12lbs of muscle sounds awesome doesn’t it? But look what it averages out to - about one pound per month. Doesn’t seem very significant anymore does it? But the reality is, it is. 

So if a pound of muscle a month in a female is pretty much really awesome (year 1 gains) and you’re gaining 2+ lbs/per month? You are GETTING FAT! Really fat! Heck, 6 lbs of muscle a year, REAL muscle, is good. I’d take it! Talk to any seasoned trainer, they’ll tell you the same thing. 

If you’re up 15-25 lbs, you gained way too much fat. Disagree? Then you should be MUCH, MUCH heavier the next time you diet down, not just a little bit heavier. 

If you diet down to pretty much the same weight and conditioning? Well, that bulk was a colossal fail! I remember years ago hearing someone brag that they put on 25 lbs on their bulk and then successfully lost it all. Um what? What’s so brag worthy about that? Isn’t the point of a bulk to wind up heavier than the last time you dieted down but just as lean? 

Slow and steady. Recognize it’s slow and adjust your expectations for development. It takes TIME!


& it’s well worth the process, loves. 

  • 4th February
    2013
  • 04
  • 28th January
    2013
  • 28
  • 5th January
    2013
  • 05
  • 7th June
    2012
  • 07

Fat burning foods tips from Jillian Michaels.

Fat burning foods tip:
1. Fish Oil: Fish oil has so many health benefits and it turns out it also helps you burn fat! The fats in fish oil activate proteins in your body that increase fat burning for energy. You can use fish oil supplements or eat more seafood high in omega 3, like salmon and halibut.
2. Pomegranates: These fall fruits are packed with antioxidants called “anthocyanins” (an-tho-sigh-ah-nins). Not only are these great for your heart, there is evidence that they’re also fat-cell killers. Studies show that premature fat cells stop growing when they’re exposed to anthocyanins. These same potent antioxidants are also found in other red and purple fruit, like…
3. Berries: You don’t need an excuse to munch on strawberries, raspberries, or blueberries. They not only contain anthocyanins, they also contain polyphenols, which reduce your body’s absorption of specific starches and fats

  • 25th January
    2012
  • 25
  • 7th December
    2011
  • 07
  • 4th December
    2011
  • 04