I realize that, while we’ve covered a variety of topics thus far, we haven’t gone over what I consider to be, “The Basics.”\u00a0 We’re going to discuss the basics of Body Building, because regardless of your goals, you need to know this–\u00a0 Whether you want to build muscle, lose weight, or “tone,” everything is grounded in these basic principles:<\/p>\n
First, Body Building is split up into two distinct cycles for working out:\u00a0 “Bulking,” and “Cutting.”\u00a0 Bulking relies on a major basic fact that everyone should know. . .\u00a0 You have to be eating a caloric surplus to gain weight.\u00a0 If you’re trying to build muscle but aren’t eating enough, you won’t be building any mass.\u00a0 Likewise, if you’re afraid of doing weights because you don’t want to get “bulky,” ask yourself if you’re eating an amount of calories that will cause this effect.\u00a0 Now, typically while bulking, you will consume 10% – 500 Calories over your Total Daily Energy Expenditure (TDEE, which can be done with this post<\/a>, followed by this post<\/a>).\u00a0 This will give your body the necessary fuel to build plenty of lean body mass, while minimizing fat gains.\u00a0 While Bulking, cardio is kept to a minimum while the emphasis is on the weight training.<\/p>\n Now, notice how I said “minimizing” above? Anytime you bulk at all, you will gain fat along with it, it’s only a matter of what ratio of Lean Body Mass (LBM) to fat you gain.\u00a0 This is why the second cycle is necessary. . .\u00a0 “Cutting.”\u00a0 While this is especially important for Body Builders, it is also crucial that anyone interested in losing weight follow these guidelines as well.<\/p>\n Cutting is when you eat 10% – 500 Calories below your TDEE, so that you will lose around a pound of fat per week.\u00a0 Now, in order to maximize fat loss and minimize muscle loss, there are a few very important factors that one must keep in mind:\u00a0 You should continue your regular weight training while cutting in order to preserve your LBM, and you should also take part in “High Intensity Interval Training.”\u00a0 (HIIT)\u00a0 HIIT is just what it sounds like.\u00a0 Rather than do steady state cardiovascular training, you do interval work.\u00a0 As an example, rather than park yourself on an elliptical for 30 minutes, you can do sprints on the treadmill.\u00a0 Don’t want to go to the gym?\u00a0 Do intervals at the park or do my “I don’t want to go to the gym but need to do intervals” workout:\u00a0 Jump rope for a few minutes, then do some sprints, very fast push ups, and repeat until 30 minutes have elapsed.\u00a0 You can even do intervals on the elliptical by frequently adjusting the resistance.<\/p>\n The point behind all of this is the effectiveness of HIIT.\u00a0 Steady state cardio can only lose so much weight for you before it is no longer effective.\u00a0 (Fun fact:\u00a0 Your body can adapt to a cardio routine within two weeks, as opposed to weight training which can take significantly longer for you to “plateau.”)\u00a0 Have you ever heard of people talk about how difficult the “last 10 pounds” are?\u00a0 That’s because your body will get to a point where it’s comfortable with steady state cardio, and it doesn’t feel like losing the last bit of fat on your body. . .\u00a0 It thinks it’s necessary to maintain that fat, and will hold on to it while turning to alternative fuel sources if you up the amount of cardio you do.\u00a0 By doing HIIT, your body can never fully adjust (Provided you change things up frequently and do it properly), and bursts of energy produce testosterone, which is necessary for muscle preservation and cutting away the last bit of fat.<\/p>\n With physical activity accounted for, we move on!\u00a0 You will often hear body builders, nutritionists, and personal trainers say that only 10% of it is working out, the rest is nutrition.\u00a0 Well, there’s a reason they all do. . .\u00a0 You can see amazing results right away without going to the gym, if you’d only change your diet.\u00a0 Eating properly, in the proportions you should, with your macro ratios in check, is far more effective than 1 hour of cardio 6 days a week.<\/p>\n And for the last bit about the basics, remember this. . .\u00a0 The same people who will tell you that only 10% of it is working out will tell you that you should rest just as intensely as you workout, as this is when your body is actually making the changes that you crave.<\/p>\n","protected":false},"excerpt":{"rendered":" I realize that, while we’ve covered a variety of topics thus far, we haven’t gone over what I consider to be, “The Basics.”\u00a0 We’re going to discuss the basics of Body Building, because regardless of your goals, you need to know this–\u00a0 Whether you want to build muscle, lose weight, or “tone,” everything is grounded 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