Martez Gurley El --- Read this The coldest time of the year is coming and most of us already prepare themselves for the bulking period. Still why are people inclined to add mass during the cold season? It’s simple: the cold encourages the body to gain more mass by lowering the basal metabolic rate in order to activate the survival mechanism that is encoded in our genes. This in turn makes it easier to gain mass. I am saying mass, because every muscle gaining phase is accompanied by a gain in fat tissue as well. One of the main goals of any aspiring fitness fan or bodybuilder is to lower the fat gain to a minimum, while simultaneously optimizing muscle gain. In order to do this we should carefully choose our macro nutrient content and ratios and as well as try to increase the training volume to a maximum, in order not only to gain advantage of the high caloric intake, but also to increase thermogenesis through high volume and workload. Another advantage of the cold winter is that you move less and sweat less during the day, which allows you to retain more fluids and energy, which you can focus in training. Here are some tips on how I optimize my winter bulking period: • Make sure to increase caloric intake. Adapting to a high caloric metabolic/capacity is crucial to gaining more muscle tissue and to optimizing fat loss afterwards. Once you get use to high calories you will have a bigger spectrum of caloric decrease available, which you can use while shredding fat. • It’s important to sustain a minimal fat gain while bulking. If you gain more fat than muscle, then you should re-structure your macros or increase the workload of your training in order to balance the calories. • Center your carb intake around workout and breakfast. Make sure to sustain a high insulin sensitivity, because if it drops – you gain fat easier and gain muscle harder – that’s the last thing you want, right? • Train more and sleep more – try to sleep more and train longer if you have extra time • Take creatine monohydrate and drink enough water – hydration and ATP re-synthesis is crucial to gaining muscle tissue. Keep the BEAST MODE ON! Lazar Angelov
Posted on: Wed, 29 Oct 2014 16:27:22 +0000
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