Some will tell you that the only way to create mass gain is by putting on fat. Which in part is true but it is possible to have lean mass gain without becoming “fluffy” and losing all muscular definition. So how do you get big & still stay beach body ready ?
How to “Clean Bulk”?
Before attacking the proper and clean way to bulk. Let’s address the conflict and argument for those who believe “Dirty Bulking” is the way to putting on mass.
Simplifying for those who may not know,“Dirty Bulking” is the philosophy that eating whatever you want, with no regards to how much of it you intake, and eating whenever you please to ultimately gain size. Which is correct you will gain size but along with that you’ll gain all these other great attributes, sarcastically speaking.
You will gain large amounts of fat and by doing so increase your risk of possible heart attack(s) and other cardiovascular complications. As well as create the risk of becoming diabetic due to high sugar intake. Last but not least, lose most to all muscle definition. So save your body and life from all these high risks and issues by gaining the right way.
Instead of eating EVERYTHING, WHENEVER you want. Eat what you need, when you need it , CONSISTENTLY! Ensure that you’re eating the right amount of carbohydrates and protein (based of your BMI) and formatted around your workout regimen will allow you to see progress in a much more effective manner. An important key is eating every 2-3 hours even when you may not feel like it. By choosing smart and healthy food choices to eat i.e. (lean meats, rice, green vegetables, fresh fruit and using protein supplements as needed). This is all easier said than done but once started and results begin to show, you’ll be determined to keep it up.
Setting Up A Good Training Schedule
Now that you’re ensuring you’re eating what you need, when you need it. The next step is getting in a good rhythm of when to train.
This is always a rough patch on the road to progress. Due to the fact that we only have 24 hours in a day so it is very important to maximize all the time you get. We all understand that jobs, family and unexpected life obstacles are all factors in trying to find time to get to the gym. So on one of those relaxing or lazy Sunday afternoon or evenings, take the time to plan out your week as much as possible to give yourself 4 days in that week and at least an hour to hour and half per those days to train. Planning ahead will lower the stress of creating “on the fly”. As well as opening more flexibility in your time available when those unexpected life obstacles are thrown in your way.
Your Workout Program to Maximize Results & Sticking to It
A common and major issue when setting a fitness or health goal, starts with YOUR workout program. Emphasizing your because hypothetically Individual 1 is different from Individual 2 and number 3 from 2 and 1. What’s that mean? What’s effective for one person may be less effective for someone else so it’s very important to get set up with the routine that is going to most effectively help you reach your individual goals. You can’t get consumed or wrapped up in what someone else is doing and their results, instead find your program and put your complete focus into it and STICK TO IT!
On too many occasions people get frustrated with the rate or pace in which they reach their goals. Which it’s natural to have some frustrations but that doesn’t mean it’s not working. Many people are quick to “jump ship” and search for a new routine when they haven’t given their current one to time to see progress. Stay the course and you will get there.
Don’t Ignore Recovery Time
Eating properly, training hard and correctly are all great and necessary to eventually see that you meet your goals, but wait…
One of the forgotten keys to reaching those goals is recover. “Over training” is an actual thing. So making sure that your body isn’t going catabolic make sure you get food in your body within 30 minutes post strength training (metabolic window). Also ensure to take your rest days. If you’re the type to get that “itch” to do something on scheduled off days. Instead of finding your way in the gym and lifting, focus on giving yourself time to stretch or just going out and being active so you don’t run into the temptations of training when your body should be resting and recovering.
Finally bringing it all full circle, the only way to effectively use these tips to hit your fitness goals and aspirations is your mentality. You as an individual have to wake up with a focused and determined mindset that separates you from others not wanting the same goals as yourself. That is what will make you great and continuously get better. I leave you with a very powerful quote from a good read “The 10x Rule: The Only Difference Between Success and Failure” by Grant Cardone. Stating, “if you stop trying to succeed, it’s like trying to live life on your last breath of air.” I stress and hope that you keep that in mind as you work to reach your goal of lean muscle mass gain.
For more information on Tim Wisdom, please visit the About page at Train36ixty.com.