Why do you need to gain weight for several months just to then to diet for the same amount? There is another way behavior that will give you a better result and reduce hunger and craving to eat.
If you have been engaged in recruiting for any period of time muscle mass, you know the rule for improving muscle relief: you eat hard, then limit yourself to food, then again you gain weight, and then reduce it again – and so on, year after year. Following this approach is not unusual when you you gain from 14 to 18 kg, and then you enter that long one, an unpleasant period of drying the body, during which you deprive yourself of food, rich in carbohydrates.
Fortunately, there is another, perhaps more optimal, way, after which you get fit, ready for competition or just the beach season. Using a series short periods of diet during the enhanced recruitment phase masses can give you better results and help you easier to transfer hunger and reduce moral tension in the period drying.
- Reduce the period for adaptation of the body
- Get the minimum amount of fat when working on weight
- Make the weight gain phase more productive
- Avoid using long diets
Reduce the period for adaptation of the body
Most muscle relief diets used after a period power supply for mass recruitment, suggest too long periods ranging from 8 to 24 weeks. The problem is that during this time your body manages to adapt and learn function with a daily calorie deficit. In this case calories burned and drying process reduced slows down and you have to cut back on caloric intake even more, which leads to an even greater feeling of hunger.
Short-term diets, on the other hand, that usually last from 4 to 6 weeks are small enough so that your body does not went into starvation mode entirely. With this approach to nutrition on drying, the metabolic rate is normal or almost normal level, which allows you to burn more fat with the same calorie deficit. As soon as you lose a few kilograms of fat, you can again return to a set of muscles until the next short period of diet.
Such a regime may not be beneficial to you if you are in the past. too often used a cyclic diet with too short periods of loss and weight gain. Since you repeated these periods in accelerated mode, this may cause your body to can go into a half-starved mode of existence. In this case metabolic rate becomes slower than usual, which complicates burning calories.
Get the minimum amount of fat when working on weight
Long periods of enhanced mass recruitment follow long periods of a diet for drying: is it not better to gain a minimum amount of fat during weight gain? Using a more subtle approach to diet, you will not need to control for a whole month your diet, which will reduce the effect of diet on your body and allow maintain more muscle while losing weight.
Anyone who has ever tried to gain weight knows that it’s not important, how healthy is the food you eat, or how much you train, you still get about the same amount excess fat. In order to avoid this, some try eat “lean food,” that is, gain weight without accumulating unwanted deposits. A good example of this approach is ketogenic diet. Although, if you are not a beginner and not the first time trying gain weight, you know that the accumulation of fat is part training process to increase muscle mass.
If you use the traditional training approach, you should start weight gain if body fat is 8-10% of body weight in men and 17% of body weight in women. Keep going gain until body fat reaches a value in 20% for men and 27-30% for women. Then you will visually look heavier, but without much muscle relief.
Make the weight gain phase more productive
Instead of gaining excess fat, to increase the effect, start short-term diet when body fat is 15% by weight body for men or 25% of body weight for women. Then you can minimize the total accumulation of unwanted kilograms. If start with lower values then shorter in duration diet will not allow fat deposits to accumulate in too much quantity.
Once you gain almost 4.5 kg, go on a diet until lose about 2 kg, then gain another 4.5 kg and reduce again weight per 2 kg. Do this 3 or 4 times during the mass collection phase. TO by the time you are ready for the drying phase, you will type a significant mass of tale, which will consist to a greater extent from muscle, not fat.
If you increase your weight by almost 9 kg, then pure muscle tissue can make up a significant part of the mass (almost 7 kg). Using the traditional approach, you could gain almost 14-18 kg just to get the same 7 kg of pure muscle mass, but with a longer drying period and a large load on body and nervous system.
Avoid using long diets
No one likes diets. This is hard work. You are always hungry. You Feel very tired. Your craving for food may take all thoughts. No wonder many give up before reaching set goals.
Starting a diet is not so difficult. You walk away from long period when they constantly ate anything and whenever. You tempted by the idea of eating less, which seems like something fresh and new and relieving.
But such a sense of novelty can last only about 2-3 weeks. Then again you begin to miss your old dishes. However to only a few weeks pass by tense existence. Compare this to the traditional approach to drying your body when you spend a quarter to half a year with insufficient calories, then short-term diets may seem more attractive.