Jungle's Finest ☔
Toronto x London
SKINNY FARAX EDITION
1. The most common and biggest mistake that strength trainers make is a "bulk-up" with the excuse to eat whatever they like. Without Borders. Obviously, more weight is guaranteed if you eat more calories, but what food you eat is very important for your body. Natural, unprocessed products are always the best option.
Eat lean meats for your protein, sweet potatoes, brown rice, and oatmeal for most of your carbs, and increase your fats, especially with protein-rich foods. Of course you can cheat a little every now and then, but be aware that pizzas and fries only increase your waist.
2.) Monitor your progress
It is best to gain about 0.2 - 0.5 kg per week to grow dry. But if you don't keep track of your progress, you have no idea if you are gaining weight or if you are gaining weight too quickly with extra unnecessary body fat as a result.
3.) Do not cut your cardio
Bulking doesn't give you the green light to cut your cardio. Continuing to do cardio will keep your body drier during the increase in calories. In addition, it ensures that your heart remains in good condition. Normally, three to four days of cardio gain in muscle mass will not get in the way, but if you don't want to leave anything to chance, you can limit your cardio to "low-intensity" sessions (walking, leisurely cycling) of up to 60 minutes. This is enough to burn off the excess calories, especially from your fat stores, without negatively affecting your hormones that increase size.
4. As you get stronger you will grow
One of the best ways to find out if your muscles are growing is to see if you are getting stronger. Although it is possible to get stronger without growing, in most cases it is true that when you get stronger you grow too. If you are bulging without getting stronger or weaker, you need to fix something.
5. Take enough rest and recovery time
Remember, you grow outside the gym! Workouts stimulate muscle growth, but if you don't take enough rest and recovery time between workouts, your results will go to the moon. We recommend strength training 4-5 times a week.
6.) Eat 2 grams of protein per pound of body weight daily We all know how important protein is for muscle growth, so make sure you eat at least 2 grams of protein per kilogram of body weight every day. If you're having trouble eating enough protein, adding protein shakes is an easy way to boost your protein intake. Remember, however, that this should only be used as an addition to your diet. It is important to get as much protein from natural food as possible, this is much better than protein shakes.
7.) Don't ignore your fat and carbohydrate intake The fact that you get enough protein does not mean that you have to forget your fat and carbohydrate intake. Both fats and carbohydrates are necessary for muscle growth, so make sure you don't ignore these nutrients.
8.) Post workout nutrition is crucial While all meals are important, pay special attention to your post-workout meal. To get the best from your muscle growth and recovery, protein and fast carbohydrates are important right after your workout. Your muscles need these nutrients to recover and grow properly.
9.) Change things It's a myth that you need a specific training program for muscle growth versus fat loss. Any routine that helps with muscle growth also helps with weight loss, you just need to adjust your diet to your goal. If you have been following the same program for quite some time, you will need to make some important changes before you start bulking. As said before, training is the biggest stimulant of muscle growth and muscle growth when forced to achieve new goals. You will see faster growth if you suddenly change your workout (just like you change your diet). If you have been training at the circuit, try switching to "upper / lower split" for a while. If your volume has been high, reduce it and add some weight
10.) Do not bulge too long
It is almost inevitable that the longer you bulge, the thicker you get. Eating too much causes your body fat to re-emerge as time goes by, even if you eat very healthily. Your body's insulin sensitivity tends to drop sharply at about 15% body fat. If you continue bulking then you will gain weight quickly. So when your abs start to disappear (at about 10% body fat), it's time to stop.
Alternate bulking throughout the year with dry training, this gives you the right balance of muscle growth and fat loss. If you like it, you can also take a post-bulk break. Studies have been conducted in which subjects who trained for muscle growth and who did not go to the gym for three weeks lost almost no muscle and made greater gains as soon as they started training again.
1. The most common and biggest mistake that strength trainers make is a "bulk-up" with the excuse to eat whatever they like. Without Borders. Obviously, more weight is guaranteed if you eat more calories, but what food you eat is very important for your body. Natural, unprocessed products are always the best option.
Eat lean meats for your protein, sweet potatoes, brown rice, and oatmeal for most of your carbs, and increase your fats, especially with protein-rich foods. Of course you can cheat a little every now and then, but be aware that pizzas and fries only increase your waist.
2.) Monitor your progress
It is best to gain about 0.2 - 0.5 kg per week to grow dry. But if you don't keep track of your progress, you have no idea if you are gaining weight or if you are gaining weight too quickly with extra unnecessary body fat as a result.
3.) Do not cut your cardio
Bulking doesn't give you the green light to cut your cardio. Continuing to do cardio will keep your body drier during the increase in calories. In addition, it ensures that your heart remains in good condition. Normally, three to four days of cardio gain in muscle mass will not get in the way, but if you don't want to leave anything to chance, you can limit your cardio to "low-intensity" sessions (walking, leisurely cycling) of up to 60 minutes. This is enough to burn off the excess calories, especially from your fat stores, without negatively affecting your hormones that increase size.
4. As you get stronger you will grow
One of the best ways to find out if your muscles are growing is to see if you are getting stronger. Although it is possible to get stronger without growing, in most cases it is true that when you get stronger you grow too. If you are bulging without getting stronger or weaker, you need to fix something.
5. Take enough rest and recovery time
Remember, you grow outside the gym! Workouts stimulate muscle growth, but if you don't take enough rest and recovery time between workouts, your results will go to the moon. We recommend strength training 4-5 times a week.
6.) Eat 2 grams of protein per pound of body weight daily We all know how important protein is for muscle growth, so make sure you eat at least 2 grams of protein per kilogram of body weight every day. If you're having trouble eating enough protein, adding protein shakes is an easy way to boost your protein intake. Remember, however, that this should only be used as an addition to your diet. It is important to get as much protein from natural food as possible, this is much better than protein shakes.
7.) Don't ignore your fat and carbohydrate intake The fact that you get enough protein does not mean that you have to forget your fat and carbohydrate intake. Both fats and carbohydrates are necessary for muscle growth, so make sure you don't ignore these nutrients.
8.) Post workout nutrition is crucial While all meals are important, pay special attention to your post-workout meal. To get the best from your muscle growth and recovery, protein and fast carbohydrates are important right after your workout. Your muscles need these nutrients to recover and grow properly.
9.) Change things It's a myth that you need a specific training program for muscle growth versus fat loss. Any routine that helps with muscle growth also helps with weight loss, you just need to adjust your diet to your goal. If you have been following the same program for quite some time, you will need to make some important changes before you start bulking. As said before, training is the biggest stimulant of muscle growth and muscle growth when forced to achieve new goals. You will see faster growth if you suddenly change your workout (just like you change your diet). If you have been training at the circuit, try switching to "upper / lower split" for a while. If your volume has been high, reduce it and add some weight
10.) Do not bulge too long
It is almost inevitable that the longer you bulge, the thicker you get. Eating too much causes your body fat to re-emerge as time goes by, even if you eat very healthily. Your body's insulin sensitivity tends to drop sharply at about 15% body fat. If you continue bulking then you will gain weight quickly. So when your abs start to disappear (at about 10% body fat), it's time to stop.
Alternate bulking throughout the year with dry training, this gives you the right balance of muscle growth and fat loss. If you like it, you can also take a post-bulk break. Studies have been conducted in which subjects who trained for muscle growth and who did not go to the gym for three weeks lost almost no muscle and made greater gains as soon as they started training again.
