If you’ve ever spent any time online trying to figure out the best way to build muscle or get fit, you’ve probably come across a celebrity, athlete, or fitness influencer advocating the “increasing muscle” method. volume and cut”.
While this method is certainly not new, in fact it first became a phenomenon in the 1960s thanks to bodybuilders, it is still popular. even among fans, because many claim that it is the best dietary method to build muscle efficiently while losing fat. But this could actually be harmful especially if followed for a long period of time.
Bulking and shearing involve two distinct phases, which can lead to significant fluctuations in weight – at least for bodybuilders.
During the charging phaseconsume a surplus of calories, usually on a diet high in protein and carbohydrates. This is supposed to promote an “anabolic” (building) state, in which you can build new muscle tissue and grow in size. For bodybuilders, this phase usually takes place in the off-season, when they are not competing. But many non-bodybuilders may choose to bulk up during the colder months.
Bulking also tends to lead to fat gain, which is why the cutting phase is needed later. This phase involves eating in a calorie deficit to promote a “catabolic” (breakdown) state that will lead to fat loss and increased muscle definition.
On average, a lump is typically 4-6 weeks and a cut is usually longer, around 6-8 weeks.
your metabolism
Increasingly, there is concern online that bulking and cutting cycles can “break” your metabolism. In fact, there is some truth to this concern, although it is not that simple.
Research shows that extreme weight loss (losing more than 60 pounds over 10 to 23 weeks) can lower your resting metabolic rate (the number of calories your body burns before engaging in any type of physical activity), at least in obese study participants. However, it is currently unclear whether this change is still permanent or not. This is why gradual weight loss is better, as research shows. preserves your resting metabolic rate better.
Also, the more weight you gain during a lump, the more likely you are to gain fat as well. More body fat means less insulin sensitivity. Over time, this could lead to type 2 diabetes. And, ironically, this can make it more difficult to build muscle, since insulin needs to work properly in order to do it. But, at least in the short term, research shows that two weeks of binge eating doesn’t seem to decrease your ability to work the muscleeven in overweight people.
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Bulking phases can also lead to an increase in number of fat cells, even more so in a severe lump. Although diet can reduce the fat actually stored in these cells, it does not reduce the number of fat cells we have. This can make it easier to gain weight in the future.
The relentless focus on bulking and cutting nutrition could also result in disordered eating. In fact, in a 2019 study of 348 women bodybuilders, 47% were identified as having an eating disorder, while almost half had used methods such as purging to control their weight. Whether a similar relationship exists in men has not been established.
How to do it safely
Ultimately, severe weight fluctuations are associated with an increased risk of poor health Y metabolic syndrome (the combination of diabetes, obesity and high blood pressure). So if you plan on trying to bulk up and down for whatever reason, it’s important to do so safely and without extremes to avoid the risk of damage.
Some people online advocate the “dirty bulking” method for rapid weight (and muscle) gain. This is achieved by consuming large amounts of calories, without forbidden foods. Some people may also use high-calorie shakes and “mass gainers” (high-calorie protein shakes) during this period.
But eating too many processed foods can lead to increased cholesterol and blood sugar levels, which can lead to cardiovascular disease and diabetes over time. Even in as little as four weeks on an unhealthy, high-calorie diet, healthy young adults can begin to show changes in their bodies that are associated with type 2 diabetes. Dirty bulging can also lead to a potential increased liver fatwhich can ultimately lead to liver damage in the form of nonalcoholic fatty liver.
There is no evidence that a dirty bundle is better than a clean bundle for building muscle. But given the potential harm that can come from an unhealthy, high-calorie diet, even for just a couple of muscles, it’s probably best to avoid it.
During the cutting phase, it’s important to avoid using extreme methods, such as supplements that promise to help you lose weight. Not only is there no evidence that they work, some have even been associated with causing liver toxicity.
While bulking and cutting may be a popular method, there’s little evidence to suggest it’s superior for building muscle or losing fat. other methods. But if you really want to try it, it’s better to do it in a “clean” way. During the bulking phase, avoid processed, high-fat, and high-sugar foods. Focus on eating nutrient-dense foods and only increase calories moderately (about 500 calories daily) to prevent excessive weight gain.
When cutting, cut calories moderately with the goal of only losing 0.5% to 1% of your body weight per week, that is, 0.4 kg to 0.8 kg per week for a person weighing 80 kg. Not only is this safer, but it will also help you achieve your desired fat loss without muscle loss.
Of course, you may be able to gain muscle without gaining fat by only moderately increasing the number of calories you eat daily. This will make it possible gain muscle slowly over timewhile minimizing fat gain.
