Posted July 12, 2012 by supremeassailant in Health & Fitness
UNDER-EATING FOR MUSCULAR DEVELOPMENT... (heres why)
While the initial thought of eating large quantities of food each day on
a muscle-building diet may seem very appealing, take it from me, doing
so gets old fairly fast.
Several weeks into any high-calorie muscle-building diet, it’s not unlikely
that you’ll find yourself struggling to continue to eat the appropriate
amount of calories to support your efforts in the gym, and in fact, it’s not
at all uncommon for folks to simply lose their appetite.
Regardless of your goals, you shouldn’t have to force-feed yourself or be
uncomfortable day in and day out to achieve them.
And, moreover, doing so is counterproductive.
After only several weeks of high-calorie eating and intense weight training, anabolic hormone output reaches its peak and actually begins to decline thereafter. Empirical evidence also seems to validate this data with trainees experiencing slowed gains and a drop in workout intensity several weeks into a muscle-gain phase.
If you continue to “push through” at this point, you’ll simply be achieving
less despite your efforts. Become frustrated and work harder, even less.
Diminishing returns, my friend—it’s your body’s way of regulating
changes in body composition in an attempt to maintain homeostasis,
and it happens just about every time you put on a few pounds of muscle
mass.
But the good news is, you can seriously lessen this phenomenon when
you learn how to implement strategic under- eating as part of your muscle
gaining program. By periodically consuming less calories you can
actually achieve more by:
a) making your body more responsive to surplus levels of calories, and
b) keeping fat gain to an absolute minimum as you attempt to put on muscle
Here are some general guidelines for strategic under-eating:
1. Consume maintenance or slightly below maintenance calorie levels.
2. Decrease training volume during periods of under-eating.
3. Cycle under-eating days into your regimen 2 out of every 7 days
(weekends) or one out of every 4 weeks (3 weeks surplus; 1 week
under-eating).
I can guarantee that using this approach will have you achieving your
body composition goals faster. It allows you to use short bursts of
concentrated effort (which have been proven most effective for goal
achievement in just about every area of life), while avoiding or at least
decreasing the effects of regulatory feedback.
Any way you look at it, the result is more muscle and less fat.
COMMITTED TO YOUR SUCCESS,
CHRIS PEDROZA
OWNER/INSTRUCTOR OF SUPREME ASSAILANT
http://www.supremeassailant.net/
http://www.supremeassailant.blogspot.com/
(Athletic Conditioning Specialist, Body-weight Training Specialist, Nutrition Specialist, Muay Thai Instructor, Health & Fitness Article Contributor for MMARECRUITER.COM (Mike Zuccerello), and Health & Fitness Correspondent for FUERTEMEN.COM (Sidney Alvarez)
While the initial thought of eating large quantities of food each day on
a muscle-building diet may seem very appealing, take it from me, doing
so gets old fairly fast.
Several weeks into any high-calorie muscle-building diet, it’s not unlikely
that you’ll find yourself struggling to continue to eat the appropriate
amount of calories to support your efforts in the gym, and in fact, it’s not
at all uncommon for folks to simply lose their appetite.
Regardless of your goals, you shouldn’t have to force-feed yourself or be
uncomfortable day in and day out to achieve them.
And, moreover, doing so is counterproductive.
After only several weeks of high-calorie eating and intense weight training, anabolic hormone output reaches its peak and actually begins to decline thereafter. Empirical evidence also seems to validate this data with trainees experiencing slowed gains and a drop in workout intensity several weeks into a muscle-gain phase.
If you continue to “push through” at this point, you’ll simply be achieving
less despite your efforts. Become frustrated and work harder, even less.
Diminishing returns, my friend—it’s your body’s way of regulating
changes in body composition in an attempt to maintain homeostasis,
and it happens just about every time you put on a few pounds of muscle
mass.
But the good news is, you can seriously lessen this phenomenon when
you learn how to implement strategic under- eating as part of your muscle
gaining program. By periodically consuming less calories you can
actually achieve more by:
a) making your body more responsive to surplus levels of calories, and
b) keeping fat gain to an absolute minimum as you attempt to put on muscle
Here are some general guidelines for strategic under-eating:
1. Consume maintenance or slightly below maintenance calorie levels.
2. Decrease training volume during periods of under-eating.
3. Cycle under-eating days into your regimen 2 out of every 7 days
(weekends) or one out of every 4 weeks (3 weeks surplus; 1 week
under-eating).
I can guarantee that using this approach will have you achieving your
body composition goals faster. It allows you to use short bursts of
concentrated effort (which have been proven most effective for goal
achievement in just about every area of life), while avoiding or at least
decreasing the effects of regulatory feedback.
Any way you look at it, the result is more muscle and less fat.
COMMITTED TO YOUR SUCCESS,
CHRIS PEDROZA
OWNER/INSTRUCTOR OF SUPREME ASSAILANT
http://www.supremeassailant.net/
http://www.supremeassailant.blogspot.com/
(Athletic Conditioning Specialist, Body-weight Training Specialist, Nutrition Specialist, Muay Thai Instructor, Health & Fitness Article Contributor for MMARECRUITER.COM (Mike Zuccerello), and Health & Fitness Correspondent for FUERTEMEN.COM (Sidney Alvarez)
