Building muscle or losing fat. It’s usually recommended to do one or the other, especially if you’re not a beginner. But is it possible to do both at the same time? Two training routines dominate most fitness and bodybuilding circles. Bulking, where you eat a caloric surplus to gain weight and build lean mass and cutting, where you eat a caloric deficit to lose weight and burn fat.
Usually, you have to choose between one or the other for months and cycle them back and forth to reap their benefits. But, there are some experts that have touted and promoted the possibility of reaping both benefits at the same time. Now, for beginners, it’s very possible to do both simultaneously because their body is at a state in which there is a lot of room for improvement on both ends of the spectrum. Especially overweight beginners, even if they eat a caloric deficit, they are primed for building muscle since they don’t have much to begin with and burning fat since they have so much stored away.
For non-beginners, however, this is much harder to achieve.
You might have to resort to recomposition, or a fitness expert, Alan Aragon calls it, “caulking,” a play-on word of bulking and cutting. And such a routine comes in all different shapes and forms. Some recomp routines suggest a small bulking for a few weeks alternating with a moderate cut for one week. Some routines recommend switching between the two on a daily basis. Some try to influence the effects of P-ratio, which deals with how your body breaks down or stores fat relative to muscle mass.
Some recommend weekly re-feeding phases, or “cheat” days. Some suggest eating just maintenance calories while maintaining some form of resistance training. And others suggest eating at a surplus on your lifting days and a deficit on your cardio or off days.
The concept for all is pretty much the same. No long phases of bulking nor cutting and maintaining a specific desired weight range year-round while burning fat and building muscle.
And for the most part, science supports this possibility. In fact, the physiological changes in a recap routine are not much different than the changes from bulking and cutting. During bulking, hormones and body chemicals all start to shift towards anabolism, which is to say that your body becomes very good at growing. The only problem is that this means not only growing muscle but also growing in fat.
Also, muscle building slows down the closer you are to your genetic myostatin limit, the protein that inhibits muscle growth, which means you end up storing a lot more fat than building muscle the more fit you are.
During cutting, the opposite is true. The body’s hormones shift to catabolism, which means breaking down body stores to use as energy, and initially, most of it is from fat. But once you reach a level of leanness, your hormones begin signaling your body to keep as much fat for survivability’s sake while shifting to protein and lean mass for energy instead, which means you’ll lose muscle. When doing both at the same time, your body does indeed shift between anabolism and catabolism.
The only problem here is that this repeated shifting doesn’t allow much time for your body to respond to the hormonal changes.
You’ll end up getting the benefits of anabolism, as well as the bad, and the benefits of catabolism, as well as the bad, but not at its most significant rate. You can build muscle, but it will take a longer time to do so compared to someone bulking and you can lose fat, but take a longer time than someone cutting. And it only gets tougher and tougher the more lean and muscular you become. So to say that it can’t be done would be a lie, but doing so, you have to understand that getting it to work takes careful planning and will be a slower (pause) process. Ask your health and fitness question in the comments.
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Do you want a strategy to start a healthy lifestyle, but you don’t know how to don’t worry before you start doing anything? Let’s talk about what you should stop doing: A Healthy Now Lifestyle You Can Achieve every week we spill out valuable tips, tricks, and hats on a happy and healthy lifestyle. If you haven’t already considered subscribing and if you would like to remain updated on this beautiful journey click that icon below, I guess what we’re on Instagram, Twitter and Facebook, if you want to see some inspirational posts, workout routines, and recipes.
Have a look at this strategy to start a healthy lifestyle content And give us a follow in this video, we’ll show you a simple strategy on how to start a healthy lifestyle before you buy an expensive gym membership or design your meal plan. Let us tell you actually what you should stop doing simple, but it will change your life immediately and push you towards a healthy and healthy life, much quicker than you think. We want to cover 10 tips in this video about how you can improve your gym food and mind.
We also have a bonus, tip, and end so stick around all of these things easier said than done, but then again know everyone does it, but do you want to be everyone, our biggest, which we can give you now it’s just to start. Of course this s̲t̲r̲a̲t̲e̲g̲y̲ ̲t̲o̲ ̲s̲t̲a̲r̲t̲ ̲a̲ ̲h̲e̲a̲l̲t̲h̲y̲ ̲l̲i̲f̲e̲s̲t̲y̲l̲e̲, you need a plan, but before you get to that phase start to stop doing things, stop counting calories or macros eating. Whole Foods and eating processed foods are completely two different things. Click This Image See For Yourself
Just because three bananas would have the same amount of sugar. That would be in a donut, doesn’t necessarily mean that equal in society or the benefits that they would bring from a nutritional perspective. similarly eating an organically sourced or a grass-fed steak. It’s not the same as having a double patty burger from a McDonald’s or a fast-food chain, just because it’s got beef in it, so stop counting calories and macros just eat. Whole Foods stop dieting because it’s a lifestyle, as we mentioned in our previous videos, don’t go on any diet, because this is the pure recipe to bounce back. This is the pure recipe to bounce back with time they will challenge your willpower.
Your cravings will skyrocket and you will become mentally because diets are malnourished, not balanced, and this is unsustainable. small choices entirely become the hafiz and the habits become the way you’ll eat a squid. Most things go through the effort phase because not everything good is for free. stop chasing short term goals if you were to chase short term goals, you’re, naturally, setting yourself up for failure.
Have you ever bounced back from a diet, gained more weight than you actually lost you’re in there deer in the diet? Have you actually felt miserable along the way? These are all repercussions of short term goals? If you consistently want to wake up every morning, energetic or always feel comfortable with your body or always sleep off every single night and not make it short-term intervals of your life, where you gain weight, then prepare yourself again to go to a beach holiday or Try and sleep better for a month, let’s just make it consistent and sustainable. so it’s just like Vera said it’s about creating a lifestyle, change, stop chasing short term goals, and actually think about a long term perspective because that would simply be like every single day. You’d be building a house up, breaking it down and destroying it, and then trying to rebuild it again.
Don’t try to fool your body, probably many times you’ve heard different advice to stop the keto diet, Atkins, etc. It might be beneficial for your health short-term, but very detrimental for your health functor. Would you need to take away from this is what is our body? Equal first and foremost is survival and keep our body weight. so every time when we do something which jeopardizes it bites back, stop eating processed food or drinking empty calories. All these foods are full of sugar preservatives chemicals and actually do not contain a lot of nutrition and, as a result, there’s no society.
Your body’s regulation goes out of whack, you gain weight, you become mentally fogged and then you’re back to no boy and you’re. No longer healthy, so this one’s quite simple, stop anything, that’s processed or junk and stop drinking empty calories. Another point is to stop struggling. This is very straightforward. Actually, we want you to put any effort into a healthy lifestyle or to making this sweet, but it shouldn’t be a struggle because everything which will be a constant battle for you, it won’t be sustainable, long term, stop overdoing or ordering try to find balance and simply stop overeating overtraining over drinking over-consuming over anything figure out why you are overdoing something whether it’s over-consuming or overeating or overtraining.
If you are overeating, make simple steps: control the portions that you eat, use the fist rule or avoid buffets. If you’re overtraining introduce rest days consciously to your workout routines, maybe yeah maybe take an active rest. I don’t know, read a book or go to go to the sauna instead of actually going and lifting weights and to very simply summarize, this point just introduce and do whatever you do in moderation, not over no under stop doing things that don’t serve the purpose. You want to achieve don’t force yourself to do stuff that someone recommended on TV to have like super toned body or don’t just get like suggested new plans which can make you worse, as you probably remember, from our first episode. Bio individuality matters the most, so everyone is different and everyone has completely different needs, so stay with us to uncover what actually serves you the best.
Next one-stop excuses and if you haven’t checked it already, we’ve made a whole video about the most common excuse that we come up with not to start or continue having healthy life stuff so check this out after this video. It’s quite simple: we break it down into three things, whether it’s an actual concern or whether it’s an actual excuse understand why you come up with these excuses, whether it’s because you don’t have enough information to make it make a sound decision or whether you just say You know what I just can’t. I can’t give a and thirdly become strong enough to challenge that excuse, and this one is yet again very easier said, I’m done but get to the mindset that way.
You can start recognizing that, excuse and challenge that excuse, and maybe sometimes even say no to that. Excuse me another thing which you should immediately stop doing. stop comparing yourself to others. Honestly, you should strive to be better than you were yesterday. Everyone is completely different and there is literally there is no point to compare yourself to others. so simply be your only hero, your own role, model, which you’ll be improving every day and they buy, they become a better version of yourself. Okay, it’s attempting to control relapse. Yes, we intentionally say control, because it’s fair to recognize that sometimes we all relapse, and we’re all human we’re not robots. We’Re not perfect. In that sense, when you do relapse actually enjoy that relapse. If it’s, if you’ve been on a consistent streak of great food decisions, good activity enriching your mind, and sometimes you know what you miss a meditation day or you want to have a cookie, because I know it’s like oh yeah yeah, you just don’t like it.
The only thing to recognize here is that it is a relapse or it’s a change of your due course, but you should not feel guilty about it and you should just enjoy that relapse. The thing you need to stop doing is continuing that relapse and, as we promised honestly, stop treating the effect and figure out the cause, indeed treating sin, it’s simply suppressing them where, if the only information we have on what is actually going on in our body, those Big give you a simple example with very popular cold and running nose. This is a natural healing process of our body, as well as like fever, suppressing them actually eliminating information which may support us and help us with healing ourselves. We agree.
This is one of the scientific ones. Let’s take a couple of more examples, maybe a little bit more scientific as well insomnia or, alternatively, you consistently feel tired, and what do we do? We pack ourselves with coffee, caffeine, pills, Red Bulls, and guess what there’s only going to grate the problem. It’s not really resolving the underlying issue and the worst part is figuring out. The underlying cause actually takes a little bit more time and actually challenges the conventional medicine practice that we have and we used to today as soon as we get a call for a cold or fever we run to the doctor and the doctor would sign. I don’t know from paracetamol or simple paracetamol or a painkiller to extreme versions of penicillin or antibiotics which again literally only responds or suppresses the side effect, not the actual cause, exactly, and don’t be afraid.
Looking for a strategy to start a healthy lifestyle answers yeah, I know how it is when you just like get medication, and my doctor has the license and have everything which supposed to be in place to provide that advice and gives you medication and prescription, but don’t be afraid to just question them And look for the answers there’s a very simple way of looking at this. If you think about statistics, a general doctor has a 10-minute slot to recognize and diagnose a patient’s symptoms, out of which, statistically, he only spends ten seconds listening to the patient, explaining what the issue is that should purify us killed. Its response is to your illness and we’re not saying we’re. Medical practitioners, but functional medicine has a better way of understanding the underlying cause than treating and suppressing just the symptoms that come across.
That’s been a long list of things that you should stop doing and guess what we’re doing next week, we’re going to start talking about what you should start doing, the basic steps that you should be taking to live a healthy lifestyle so tune in again next week And let us know in the comments below what will be your thing. You will start doing it today. Thank you so much for watching this video. There was an absolute pleasure and if you like, this video gives us a thumbs up, because it would really support our channel. If you know anyone from your family friends who benefit from the content of our Channel, please share and thank you very much and we’ll see you in the next strategy to start a healthy lifestyle video A Healthy Now Lifestyle You Can Achieve, your body your mindset…