Bodybuilding (i.e. proper muscle mass rebuilding, bodybuilding & body fat removal) is definitely not a simple and easy task.
You may think it’s simple, but it’s not!
An attempt is made to increase the body mass, while at the same time the body fat is to be reduced according to plans and desires.
Lose weight on one hand and reduce fat on the other. The plan is to apply a strict diet to “dry” your body from any stored fat and in the same period to feel healthy, full of energy and in general being in a condition of wellness.
I think too many things are around. Could all these be combined?
Think again. It’s not so simple. Don’t you think?
So what’s next?
A few words for this really difficult situation.
Training for acquiring a perfect body requires discipline and work under method and program. This practically means that there is a specific way of training – obeying different bodybuilding rules – which will make easier for you to achieve your goals.
The training is therefore in stages. There is the “bulking phase” which is followed by the “cutting phase” and so on.
In the bulking phase, the main goal is to increase body mass with a massive increase in muscle mass.
Unlike the cutting phase, the athlete focuses on his diet. A diet specifically designed to help him reduce stored body fat and make bodybuilding clearer.
The cutting phase is usually completed within 4 to 12 weeks. Many athletes prefer to do it during the heavy winter months. This phase includes – as in the bulking phase – a nutrition and physical activity program designed for this phase.
The goal of this diet is to reduce body fat dramatically, the so-called “complete drying” in the gym.
However pay attention at this point. If there is no knowledge on how to plan a diet in a proper way – it’s very easy to get carried away and make catastrophic mistakes.
A bad diet can lead to burning (and therefore to lose) valuable lean muscle mass, as well as produce a weak body, fatigue and inability to perform the exercises properly. This usually results in serious injuries.
Sounds confusing? Don’t worry. We’ll fix in a flash of time.
For performing an effective cutting cycle you need to limit the caloric intake in the diet followed so the body seeks the energy needed from the fat stored in its fat spots.
But, as already mentioned, there is the risk – if not done correctly – to lead to muscle loss along with the fat lost.
This phase is usually a little difficult for bodybuilders as their diet is always “rich” to provide them with the energy required and promote the muscle rebuilding.
Building muscle is something like studying a “science”. A special way is needed.
Preparation. Method. Persistence. Patience.Success, however, mainly requires discipline. Discipline in some rules, not some rules made by anyone, but those rules imposed by the nature itself.
The rules imposed by any body, so to achieve the massive rebuilding desired.
These are the rules given below. Have a careful look they can help anyone towards a successful bodybuilding
Every organism and every body are not the same. This is the reason for not responding in the same way to a training program.
This explains how two people can follow exactly the same training process … with completely different results for each one of them.
Don’t pretend! Find the right training program for you. An expert may provide the right answer. Find a personal trainer and trust its experience and knowledge.
Do not stop reading and being informed about bodybuilding and the correct and healthy shape and form of the body. The plan applied may require a number of sacrifices and difficulties, but health should never be among those sacrifices made.
Using the right information, mistakes are avoided and the desired result is achieved faster and more safely.
Before setting up your training and nutrition program, try to make an objective assessment of the situation.
This means a list of the physical data at start and the exact goal to be achieved.
A number of measurements like body weight and fat measurement, and generally a body fat distribution check up will provide useful help for creating a more targeted workout and diet plan based on your personal needs.
Maintaining lean muscle mass while burning body fat is the key to a successful cutting phase. This means that both the workout and the diet followed for these months should – in some way – favor the loss of body fat and its use as a useful source of energy, protecting at the same time the muscles.
A detailed fat measurement and a recording and compiling a body fat map is the most correct and safe way to achieve all the above mentioned facts.
Do not set utopian and unrealistic goals. Acting in this way the only thing you succeed is to feel frustrated. Something reasonable, because anything not corresponding to reality will provoke adverse feelings.
Set small, achievable weekly goals which will fill you with optimism and boost your morale, every time they are fulfilled.
Many bodybuilding athletes set a weekly weight loss goal of 1/2 kg per week. This is a feasible goal, realistic and within a healthy weight loss process.
This way you will not feel weak and tired, and your workouts will not be characterized as exhausting and difficult to be completed.
Don’t stick to a diet or exercise program that seems not to be working.
Stop and start another program. Don’t be afraid of change. Many make the mistake of continuing to insist on an ineffective plan simply because it worked for someone else.
As mentioned, not all organisms respond in the same way. Something that was effective for someone else might not be necessarily good for another person. Do not try to copy practices or plans. Completely individual plan is what any person engaged in such a process needs.
If you find that you can’t find something working for you, then you are definitely doing something wrong.
Find a professional and ask for help. He will be able to guide you in a right way so not a waste of time is taking place and above all your hopes are not lost because of a wrong explanation of things to do.
Take a notebook and write down the regular progress. Make sure you weigh yourself once a week (always under the same conditions) and record it.
Also try to monitor the percentage of fat in the body.
This way you will be able to have a clear and precise picture of what works and what is not functioning. If a diet or a training program is found not to work, simply change it.
Try to drink as much water as possible. Water is essential for every function of the body. But especially during the cutting phase it will give you a feeling of fullness, less hunger and faster fat dissolution.
Don’t try energy or soft drinks and other unhealthy drinks. Water is the best, offering to body strength, health, keeping it in shape at all times.
It hydrates any organism better than any commercial energy drink and (very important) contains no sugars.
Fights fluid retention in body and eliminates flatulence and bloating which make you feel uncomfortable.
Even during the cutting phase (which is supposed to be the break phase) don’t stop your workout routine.
Even during the cutting phase – despite reduced calorie intake – still muscle mass is built.
In fact, increasing muscle mass will ultimately help you get rid of body fat much easier and faster. The metabolic rate goes up and burning rate is maximized.
Reduced calorie intake does not mean to stay in a hungry state. There is a fine line between a healthy diet that will help you get rid of fat, and extreme food deprivation that will lead to serious health problems.
So make a well-structured diet plan with frequent and well-structured meals. Each meal – depending on the time of day, whether it is before or after workout – should have a specific structure.
Get the information from specialists and do the right thing.
Cut all these unhealthy foods and drinks that not only burden your body (body weight), but the organism in general (health, stamina, immune system, heart function, digestive function, liver etc.), as well.
Alcohol, sugar, bad fats, industrialized snacks are all aggravating the organism function in the long run, and in the short run the body itself, even if is not visible for some time.
Good fats are essential for the body and its proper functioning. They are also very beneficial for someone who is practicing regularly and wishes to lose breast fat and increase its muscle mass.
Find the right foods for bodybuilding and compose a personal diet plan according to daily routine.
Your first dietary concern should be adequate protein intake from your daily meals. Muscles need clear protein to grow.
In addition to the targeted diet, various protein supplements can also help.
Prefer to do it gradually. This will allow time for your mind and stomach to adjust and better results are possible.
This is purely dependent on the amount of body fat found in every body.
As mentioned, a normal rate of loss (which will not endanger the health status) is about 1/2 kg per week.
This automatically means that if there are 5 kilos of fat to lose it will take about 2 to 3 months.
Likewise if there are 10 kilos of fat to lose, the cutting phase should take about 4 to 5 months.
The answer is not the same for men and women. If a man has more than 15% body fat and a woman more than 25% respectively, then they should be in a cutting phase. This creates an easier situation where muscles are clearly outlined in the body, rather than hiding under a layer of fat.
So before the start, go for a fat measurement to get a clear picture of what your body needs and how to properly organize your workouts and diet.
As repeated many times, above all it is the maintenance of your health and the proper functioning of the body.
So cutting your calorie intake dramatically and forcing the body in a state of total deprivation and hunger offers no profit.
Consuming less than 1000 – 1200 calories will weaken your body and make you feel weak, powerless and unable to perform.
An intake close to 1200 – 1400 calories is a normal calorie intake.
Surely this depends on the body weight, height, gender, age and many other factors. A dietician is the best person to advice on a specialized nutrition plan based on any person’s body and its own needs.