Glycogen refill during prolonged deficits, reverse bulking and clean bulking in general. Whether you opt for cutting down body fat or bulking for mass, the optimal way is naturally through moderate, repetitive and slowly kcal declining/inclining dieting. That goes without saying, the fastest way is the slowest way. But even so, our activities throughout the day drain our glycogen reservoirs in the liver, the bloodstream and inside the sarcomere cells. We eventually encounter fatigue, slowing in fat loss or even muscle gain (through performance parameters) regardless of being at a bulk or cut. This requires a glycogen refill, and it depends heavily on how your regimen is constructed. Endurance trainees dont even think about it, they refill twice or more a week. But it goes to show endurance training is the hardest, most glycogen depleting activity of all. Second comes high lactic training, and lastly strength & explosive training. Most (serious) trainees will involve 2 or more of these areas in their weekly routines, in various frequency, volume and intensity. A few markers for trainees that will help make sure theyve reached the depletion threshold: 1)Highly unfortunate, but the ultimate sign- a sugar drop during an aerobic session. Youll notice, for instance, if youve started running, that youre now panting, oversweating and walking like a drunk with your head slumped. Thats pretty much it, youll need a refill. 2)Performance is stagnating across the board at >15% body fat. This shouldnt really happen. It could also come from a drastic, poorly designed diet as well. However, in this case, it wont matter- a refill is necessary. Note: performance is gauged at time between rests, TUT, technique perservation at heavier loads, slowness of contraction & more well before it reaches the point of adding more weight. 3)Looking flat, smoothe and far smaller than you should have. Your muscles are squishy, you look and feel like a water baloon. No longer hard, no longer having an incredible pump at the end of the session. Overly flushed post workout could also be a contributing factor to finding it out. 4)Mundane activities become strenuous. Too strenuous. Even at 10% body fat, you should be able to write, think and walk to the grocery store. If these are too tough for you, youre more than probably depleted. 5)Irregular sleep patterns, partial insomnia and dropping out during the day- Having one, maybe two 10 minute naps doesnt cut it. Sleeping 1-2 hours every 4 hours can be alarming. You may be overworked and in need of a refill. There are more parameters and distinguishing markers (such as blood test bipolarlity), but these are the highlighted ones that dont require a doctors visit. So, the concept of refilling glycogen is very close to a refeed, but not so by a few margins. One is that a refill has no real cycling method, its completely individual and has no definitive time mode. Its required when its required and not by a schedule. Second, a refill is not body fat related or recommend by such paramters. Saying a 20% body fat trainee who is in fact depleted cannot have a refill because by refeed laws itll only be useful to him at
Posted on: Sun, 05 Oct 2014 22:37:48 +0000
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