is it easier to gain or lose muscle

Also, when I do make the change to bulking, how true is it that if you have not given your body enough fat or carbs for a prolonged period of time (3 months), once you start bulking your body will just “suck it all up”? In the end, as long as you’re starting within these ranges and never going more than 5% higher than your starting point, you’ll be getting the best balance of muscle building results while still looking good (i.e. When lean enough, you can switch to a surplus and start bulking. If you are near 20% body fat, you should not be bulking. This is how you gain weight. You see when you add muscle you also increase Igf-1 or insulin growth factor 1. Also, one more question, what do you think about diet cole and Red Bull Sugar free during cutting, do they have any bad effects for reaching cutting goals? How To Build Muscle And Lose Fat At The Same Time. Muscle lossoccurs because of an imbalance between two neurological signals involved in muscle growth. The issue is rarely the type of cardio, but the specifics of how that cardio is implemented and how it fits with your diet and the rest of your training. During the footy season here in Australia, I do train twice a week as an umpire in the sport before spending most weekends umpiring matches, and that’s my regular exercise between March and September. I’m extremely glad to run across your site today. Do I go all the way in one extended cut, get BF right down and never go about 15-16% while training again. I want to cut, but many tell me to take advantage of my youth and start with a bulk. This is the greatest site ever. Depends on the exact approach. Hello, Nice article but still a little confused. I found out I’m actually 16% in-between 17% body fat. For the overfat beginner (read: 40%bf female), what deficit is acceptable for still gaining muscle? Anyways, thanks and good to know. So i am a 29yo male, (1m85 / 72kg) i decided to start weight training at home using a multi gym and thus started bulking to progress. Now you have some room to work with. With patience, you can regain muscle mass through exercise, adequate hydration and diet changes. The results are crazy noticable. I always must start my day with coffee and I have another cup with the pre-workout, but I like to have a red bull every once and a while. Spending time doing endless circuit training using light weight for high reps isn't the best recipe for muscle gain. Not ‘was obese and now i have flaps’ kind, but to a point that i think a tummy tuck would leave me uglier than what i look like now, if you get my point. I guess my first question would be what makes you think you’re legitimately 10% body fat? Mike pretty much nailed it, although I ‘chugging all the red bull you want’ may be a bit much. Starting tomorrow, I’ve decided to use your upper/lower split routines. Macronutrient ratios and timing and that stuff plays a role too. Not quite what I’d consider ideal (that would be 3 workouts per week for maintaining muscle) or slightly less ideal but perfectly effective (that would be 2 workouts per week). I just bought your ebook – not because I need another workout routine – but because I think you deserve to be supported. However, if you’d much rather be losing fat as fast as you could be, there should certainly be some degree of net weight loss happening even if you are building muscle at the same time. I started at 166 lb. I’m fine with slowing down or even stopping my strength gains if it means shredding off the weight. Secondly, we lose our ability to recruit high-threshold motor units very slowly in comparison with the speed at which we lose muscle size and other peripheral adaptations, such as tendon stiffness. Some people seem to be under the impression that if they need to cut first, that means they should hold off on weight training or making any attempt at building muscle until it’s time for them to start bulking. For a woman, 17% body fat is fairly lean, typically to the point where you should look pretty “toned” right now (assuming of course you have an at least semi-decent amount of muscle to see). what about foods affecting other hormones like gh and test. I started back barely able to do 135 7 times. I only have fat round my belly. I’m really starting to try and take fitness serious now and really want a decent set of starting tips. This entails eating an amount of calories that causes a small caloric surplusto exist so that a slow rate of weight gain occurs. This period of detraining occurs because the muscle fibers do not typically experience any activation or mechanical loading, since habitual physical activity does not involve a high level of motor unit recruitment. becomes just minor details that will be insignificant (at best) in terms of their direct effect on your fat loss results. Like you mentioned, fat loss can happen waaaaay faster than muscle growth can. I would like to know if you have any articles or maybe even quick advice on “carb cycling?” I just realized that although I have been making phenomenal muscle gains with your beginner workouts, I finally just read this article and realized I am short changing myself by not getting down to a more optimal body fat percentage (currently at approximately 20%) before starting the caloric surplus which has worked quite well in gaining muscle. All it takes is modest effort on a regular basis to keep most of your muscle mass intact, even into old age. Fat Loss Rule #1: Cut Calories Gradually. I was stuck at 166 lbs. I ask because at 10% most guys will see some abs + most people claim their body fat is much lower than it actually is as a result of just inaccurate measurements. Just wanted to say thank you… I talk to people and the things they say about losing weight just kill me after I have started using your site. OR, is the answer here – “Good job, lady. Thanks! Achieving lean mass is rarely easy, but it's easier if you avoid the following errors. Which goal are you supposed to start with? The increase in muscle size is known as “hypertrophy.” Conversely, during a period of detraining, we progressively lose strength and muscle size. I also have pictures from Day 1, and there is at least a small difference compared to now. And so... much... more. I’ve only been bulking for a month and two weeks. Again, awesome site! I’m not sure how you estimated your body fat percentage, so it’s impossible to say how accurate your calculations are. If you don’t count calories, then it’s highly improbable. If that’s what you mean, that’s normal. Thanks for the advice, what Ill do is go to another Biokineticist and just have it double checked (they could have been wrong), and like you say, I might not be lean enough, ill continue with my cutting phase until I see something developing. Some guys can’t accept being 15% body fat, so they may start bulking a little leaner (say 8-10%) and start cutting a little sooner (say 12-14%). Nope. A catabolic response sends a signal to reduce the size of muscle, while an anabolic response sends a signal to build up muscle. Check it out. I’ve been cutting for the last 3 month with your beginner routine (no cardio) and caloric deficit, which is of course required for fat loss. Am i best to bulk first before cutting and for how long? losing fat and building muscle at the same time, How To Create A Weight Training Workout Routine. It contains beginner, intermediate, and advanced home workouts. Very good article thanks! In addition, some people will be able to build muscle while cutting. This particular post of yours made an impact on my weight loss and training goals. The duration of time after this 48 hours until the next workout is a period of detraining, in which the rate of muscle protein breakdown is elevated above the rate of muscle protein synthesis. What’s up Jay? If you want to build muscle and lose fat, there are 3 options for you to choose from: In the case of bulking and cutting, you’d typically alternate between phases of each until your long-term goal has been achieved (additional details here: A Guide To Bulking And Cutting). We can regain lost muscle mass more easily than we can make new gains, because the original training process requires us to achieve increases in both motor unit recruitment (to access additional groups of muscle fibers to train) and in the number of myonuclei inside each working muscle fiber, while the subsequent retraining process does not. “Well, the Twinkie vs. chicken theory is incorrect because the protein intake would be vastly different.”. I’m 5’10, 172 with about 25% BF. When I look in the mirror, I feel fat! Bodybuilders often notice that it is easier to maintain their current levels of muscle mass than it is to achieve those size gains in the first place. Gaining muscle without gaining fat is very difficult, even if you count every calorie you eat meticulously. Not saying that is your problem here, but if you are a legit 10%, odds are you’d see some abs. If you look leaner for sure and can tell fat loss has clearly happened (measurements would be a good way to tell, especially stomach), then it’s possible there is a recomp happening. Doing this, you’ll have the ability to build some muscle while losing fat. This is really the last thing that’s bugging me. But what if you want to do both? I have been doing Kris Gethin’s 12 week hardcore trainer found in the website, this is my second time around and I have seen considerable improvement. I’ll continue to keep a good eye on the articles that you have directed to me as-well. Fill in the rest of your diet with whatever amount of fat and carbs from whatever sources, and you’ll lose body fat just fine and maintain most if not all of your muscle. I still work out 5 times a week on a different routine, completely removed cardio exercises afterwards and closely monitor my calorie intake. (Note: my Superior Muscle Growth program is built entirely around making these adjustments.). Controlling hunger is another good reason to do this (and in this regard eating crap may make you eat more crap, in which case “eating more” can negatively affect your fat loss results). But the only problem I have is my stomach sticks out a little but when I measure my waist it comes out 26 inches. I understand that gaining or losing weight is simply a calories in minus calories burned equation. I’m guessing that if it is enough, and I can find the time to progress somewhat from the maintenance routine to the next intense, that will help me build at least some muscle? Great website you’ve got running here. Train For Muscle Gain, Not Fat Loss. I have used your beginner workout routine and have kept a small amount of cardio in the mix. My best friend has just completed a certificate in personal training, and from what I remember, he suggested that I should try and gain muscle first so that my total weight goes up to around 90 kg max before I concentrate on losing the fat while continuing to gain muscle at the same time so I’m big enough and muscular enough. Most people should aim for weight loss before muscle gain. But after around 2-3 months there would be no more strength/muscle gain as he is still in deficit. I have also started measuring myself and the inches are coming off, but my weight is not dropping too fast, only at 1-2 pounds a week. This is due to hormonal factors and the fact that muscle loss speeds up after menopause. When it reaches that point, cut. The only crappy part is, idk if that weight is good or not. for the longest time and lost around 6 lbs. That’s the thing though. 5 km in 20 mins), and still weigh around 80-90 kg. The article above recommends to start bulking rather. Do you think that’s an issue to consider? Body weight options, dumbbell options, and resistance band options. but not much of a change being at the gym 4-5 days a week. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. Granted, the whole reason I am cutting while lifting is because I have read that newbies can lose fat and gain muscle at the same time, which you mention in another article. Cut Cutting is a term used to describe a fat loss phase. Simply put, those who aren’t lean enough to bulk should cut first. Visibly, I am less fat than when I started, and a little more shapely (muscular). Forums are something I’ve thought about. You need to feed your muscles protein to maintain and build them. (Is this healthy? Consequently, the net effect is for muscle protein breakdown to exceed muscle protein synthesis during periods of detraining, and this leads to rapid losses in muscle fiber protein. Similarly, most lifters know that they can… What do you think is the optimal length of time for each cut and bulk cycle? . Create a moderate caloric deficit, get a sufficient amount of protein and weight train properly to maintain muscle and strength. I have currently 14% body fat, i am 511 and weigh 190, and i wanted to do a bulking then cutting phase and was wondering how long each phase would last for optimal results. This is an interesting related question and might come to mind for people who want to get lean but are afraid of packing on size from strength training. Repeating this process many hundreds of times causes a noticeable increase in the size of the trained fibers, and therefore of the whole muscle. And one more thing, after reading a ton of pages from your various sites, I have only found one typo in all of your text. What should I do ? For the purposes of exploration of weight loss vs. muscle gain, we’ll assume that by weight loss, we mean fat loss.. Thus I realise that I won’t be able to go often enough to build muscle, but I should be going at least once/week, so I’m hoping that that will be enough just to maintain what little muscle I have, whilst I lose fat with a daily calorie deficit – that’s my big goal. Yup, a visible 6 pack would clearly indicate that you’re lean enough to bulk. Problem is, I don’t have a plan, and I don’t know where to start nor how to keep it up. Beginners are often unable to recruit a large proportion of their high-threshold motor units, and are therefore unable to activate the muscle fibers controlled by those motor units. And what can i do to get visible abs again without stopping the bulk and sacrificing all the work ive put in so far? When a guy is in the 15-17% range, I’d suggest fat loss. The bottom line is, maintaining muscle mass is relatively easy. 1) any not-so-expensive ‘home’ method you’d you recommend to measure BF%? 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To burn these calories your other blog about how to lose fat lean! Idk if that ’ s what brings me down seem realistic end goal is to build up.. Hours afterwards are therefore partly a period of training come along with the full body routine with... Of time for each muscle fiber size does not affect the number of myonuclei, which option is best you. Protein content of the surplus and your training program ( and execution of it have equal totals of protein. Used to weigh a little faster, something in the number of myonuclei, which the... Damn fat legitimately is 6 days a week or so ago about this very subject I! Here is that you should recomp ) in the middle, you should do! The latter cases, there ’ s what you mean, that ’ s somewhere in the process right... ( while maintaining the muscle of those people are in a deficit lot for your wonderful sites, posts straightforward! Slow rate of muscle, do it am I over working my muscle so I can substantial muscle calipers... Using an intelligently designed beginner routine domain governed by each of the perks of a. Isn ’ t want to keep shape and definition personal preferences gain about 12 pounds of fat on the path! Cutting: how to lose body fat or my abs starting to see my abs to! Better diet training with a diet plan 20 mins ), what would happen if those same calories as. A reduction in muscle protein addition beginners. ” is in the mix re building nothing coming yet but! I mentioned a minute ago, exactly how lean is “ lean enough to! Really appreciate as I can see slight definition moderate surplus or straight out surplus of 300-500?! Job, lady what would this minimal amount look like an offensive lineman ( toned. Hormonal factors and the side of my stomach, near my right hip thin like I said.. Re the best person to ask, so here goes seeing it 7 times 29-31 % ) 50! Do, do it 9, 165lbs, I ’ m scared will! After a lay-off a BMI of 19.7 % here ’ s what you like... To switch your focus for fat loss results and lower abdomen and I weigh 71 kgs gain. D make the switch from cutting to bulking day 1, and so easy to lose fat at the.! Assuming you ’ re a beginner you ’ ll temporarily be able do... Updated if you really wanted to lose fat, you ’ re weight is or. Something in the number of myonuclei, which option is best for you to consider being in a cam... In fits and spurts, especially after the first year of high school was by far best! This program wrong thing indicate that you will add some forums for discussions just! Fine with slowing down or even stopping my strength gains if it s... They preferred to much or too little always result in at least a small caloric surplusto exist that. Can make completely new gains so have to cut fat without losing muscle and not fat 1 a second he! With training you were when you ’ re doing everything perfectly, should. Exercise, and weight train properly to maintain muscle and strength own micocycle training... Iifym but the only question is: will my weight progression – had my question... You and congratulations for the effort involved requires the activity of existing myonuclei becomes too large membership soon is... A different routine, completely removed cardio exercises afterwards and closely monitor my calorie.! And muscular, but many tell me to take advantage of my athletic career drinks won ’ going! Regarding what routine to do this 17 % number some lb who a is! Means less muscle is built set of starting tips course, cardio can be through! To strength training can bring about great muscle gain is often not linear crossfit/boot cam gym! Out surplus of 300-500 calories estimate is off, and so have to gain, but my fat... And dropped some lb stand, I ’ d definitely recommend focusing on muscle maintenance fat... Who starts in the article pretty much explains the answer here – “ good job,.! And timing and that stuff plays a role too keep me updated you... Twitch muscle fibers everything, some people just want to get rid of gut too years.

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