if you got questions about bulking and
you're a woman you better stay tuned
that's all I'm saying
you want to know what why when how all
those questions that you have when it
comes down to bulking as a female and
putting on muscle mass this is a video
for you so go ahead and give this video a
thumbs up please so that we can get this
video ranking higher in YouTube so that
other women can see this and finally get
this mysterious phenomenon this video is
going to have six different parts part
one we're going to talk about defining
focus what does it mean
what is it great part two we're going to
talk about why you should Hulk I'm going
to give you my top six reasons for why
you should hold number three whooshes
both what types of women par for par for
when should you bulk for five for how
long should you both form and part six
how the heck to bulk the role paste the
information is in that section alright
so number one defining bulking what is
voguing bulking it's basically just the
term that gets turned around it's when
you're just eating more calories than
you need to right you're just eating
over your maintenance calories in order
to gain muscle right or to gain weight
ideally muscle would like to gain as
little as fat as possible but yes
medicine so every time you've ever heard
that word and thought
Carrie however we know what to do that's
what it means to a lot of women this
might seem like something why would I
want to put on weight hey why would I
want to get bigger let me just explain
to you why because bars arrived
part two why you should both what when
you asked for many women to think about
their dream body or dream physique for
example this or maybe this people don't
realize that these physiques have model
these women that have these tone
stomachs or these toned arms they didn't
get their ID ID and hate breaking but
these women have put in the work at the
gym they have a guaranteed bolt they
have eaten more calories than they
needed to because they have needed to
put on that muscle to give them the
appearance of shape you know what I'm
saying muscle gives our body's shape
cardio doesn't just where's the shame
away so too bulking empowers you and it
builds your confidence so so much
because when you start bulking eating at
a surplus you're if you're able to lift
more weights because your body has more
energy in it basically to go harder in
the gym and when you see yourself
getting stronger and you see yourself
making progress it's super empowering
because instead of viewing your body so
much as what it looks like you start
looking at it in terms of what it can do
and that's really empowering you can
lift weight you can do stuff with your
posture by functional 3 bulking
increases your muscle mass because when
you're eating in a surplus you're having
more calories in than you're spending
so therefore when you're going in your
lifting ways all that extra calories is
getting converted into creating new
muscle tissue some more muscle that you
have in your system and on your body the
higher your resting metabolic rate will
be
therefore you can burn a higher amount
of calories when you're just literally
sitting in bed and doing absolutely
nothing all day and if that doesn't
sound fantastic and I don't know what
does now a lot of people might disagree
because there is a lot of controversy in
the literature surrounding this
particular topic but as you'll see in
the next clip it has been damaging that
increasing your muscle mass does in fact
increase your resting metabolic rate a
significant amount you can now eat way
more foods and you're going to stay the
same size in a study done by Campbell at
Tufts University he had subjects perform
progressive resistance training three
times a week for 12 weeks these training
sessions consisted of four exercises
done for eight to twelve reps now after
12 weeks subjects lost 4 pounds of fat
and gained 3.1 pounds of lean muscle the
resting metabolic rate increased by 6.8
percent or 105 calories per day
meaning that one pound of muscle uses 35
calories at rest this differs greatly
from exercise psychologist Claude
bouchard's famous statement that one
pound of muscle increases resting
metabolic rate by less than 6 calories
per day potentially nothing
study done by Pratley at the University
of Maryland he had the same setup as
Campbell but instead his study ran for
16 weeks instead of 12 and each session
consisted of 14 exercises done for 10 to
15 reps after 16 weeks subjects gained
3.5 pounds of lean muscle and lost 4
point 8 pounds of fat their resting
metabolic rates increased by seven point
seven percent or 120 calories per day
all from workouts lasting around 30
minutes for bulking allows you to get
stronger that's right if you've been in
the gym for six months a year two years
but you've never really seen very much
progress in your strength and perhaps
your physique even look the same when
you start to bulk your strength will
start going up as long as you keep
pushing yourself each time you're in the
gym you can't really get stronger if
you're not eating enough food so this is
an awesome awesome benefit bullying you
can see real strength gains in the gym
which I love fine bulking allows you to
see your food as fuel right it allows
you to be eating in a different light
for example then if you've been dieting
for a really long time here just
starting to reboot as a hinderance or go
over your calories per day you don't
really seem lose something with edge
legs beneficial for your bodies you
start to bulk food is awesome you start
seeing food and completely different
like six spoking provides tangible and
visible results if you've been diving
and doing cardio for months and months
and months and you haven't really seen
any visible progress or a difference in
your body even if you're lifting weights
but you're not eating enough foods your
body might look the same you don't
really have much motivation to keep that
up you know you just keep seeing the
same kind of body day in and day out and
you're kind of probably thinking hey why
have I been doing this for so long or
why am i continuing to do this I
guarantee that when you bulk you will
start seeing such rapid changes in your
body composition
and the way your body looks in the
mirror it will change very dramatically
and much quicker and it does when you're
just dieting and doing cardio because
you're not changing your shape when
you're doing that so yeah the skinny
people who are really looking to put on
some shade maybe you're like straight up
it sounds you want to start getting
wider hips bigger back get that
hourglass shape looking I don't know
that was my goal when I first started
any fad you think that you're kind of
slim everywhere else but you'd like to
kind of lose weight your stomach go for
bulking you need to really build your
muscles up in the rest of your body and
you can't really fall back anyways so
you would greatly benefit by smoking as
well again it increases you were resting
metabolic rate so by putting on muscle
you just become like a more efficient
machine right or you're just a coverage
weight you want to grow your glutes you
want to get some muscle you just kind of
want to change your body to make it look
more more like your dream physique that
you might be and you think hey I want to
look at that woman and again if you
think bulking will make you muscular
honestly all I recommend to people to
say this is to go and try it for
yourself because I guarantee it is not
going to make you fat all that's going
to happen is you're going to grow your
muscles in other areas your arms your
legs are going to change your shame do I
look muscular well I mean I know those
muscular like do I look manly I don't
know personally I don't and like
to know what those let's be honest women
they can't get like that like unless
you're taking steroids as you've been in
the gym for ten years your body won't
look like that and I guarantee you'll be
very pleased with the way you look now
no time like the present muscle takes
time to build but you might as well get
started on it today or tomorrow it's
like the night time where you are well
me personally I vote for a year I'm
going to say six months a year
my recommendation is six months to a
year
definitely six months because muscle
take obviously longer to tell us the n
roll and you really want to be seeing
progress if you don't want to like cut
it short because you just haven't given
this shot yet so really give it a proper
shock a real good go at it for six
months
and if you're enjoying the way your body
looking keep going if you're not go for
a cut you want to how to cut press check
out my previous video on 1800 calories
today how I lose fat fast here and I'll
be linked at the end of the video I'll
be sad do I volk now we have part one
diet parking the actual exercise parts
so diet if you go to my previous video
which I just linked in the previous clip
and it will also be linked and then this
video sees you will have no excuse not
to click on it that has a step-by-step
instructions on how to go about
completing your calories for cutting how
to put them into my fitness pounds have
weigh yourself measure yourself
basically you take all the advice in
that video computed by the exact same
strategy to bulking except when you go
on me calculator that I'll have in my
description box below you click macros
for bulking set of macros
right so you want to do justice bulk I
think it is so there's going to be like
I think it low bulk recommended bulk and
then aggressive just take what they
recommended right
that should be your starting point for
getting your calories you don't need to
be perfect because me myself I'm not
like a bodybuilding competitor like I
don't need to get my macros tea every
single day like it's really not that big
of a deal they just need to be in the
ballpark right because a lot a lot of
women and lot of like people that are
getting into weightlifting and wanting
to build like they need to realize that
the ratios for example high protein
right proteins really important so
that's all that we're doing by getting
the macros that went into my fitness
college just kind of giving you a
general idea of like what you should be
eating every single day like the kind of
ratios that your mutual this video you
can see how I what I do with those
macros I put them into my Fitness Pal I
weigh myself that is enough because
we're bulking we're not going to be
looking for a pound loss per week and
our weight we're going to be looking to
0.5 to a pound gain in our weight so
that is the only different your hey mat
fantastic job your bulk is working when
it ends you my personal bulking diet I
have around forty five percent of my
diet comes from carbohydrates thirty
percent come from protein and around
twenty five percent come from fats now
protein is extremely extremely important
if you are looking to put on muscle and
a lot of women ask ok I'll put on muscle
is it necessary for me to drink like
protein shakes was to deal with those
now I will now direct you after the clip
to a few studies which have shown the
tremendous benefits of consuming soy
protein print those workouts personally
I normally consume it after workout but
not opposed to drinking it beforehand I
know we're like let's do some sort of
carbohydrate rich meal before my workout
because that really gives me to fuel an
energy I need to get through my workout
but yes protein is totally okay and a
lot of people sometimes they have
trouble getting in their protein amount
when you're kind of bolt and turn off
from us so
I would say they are fantastic with a
supplement I drink one a day I'm sure
you can go I mean I wouldn't recommend
within three but I mean it's totally
been found to be actually fantastic for
a month LIBOR to be in growth because of
whey protein pre and post resistance
training was investigated my homie and
now which is the puberty one of you now
they assign participants to one of three
groups the first group got fifteen grams
of whey protein for and after resistance
training session group received placebo
before and after this training the third
group and they did not participate in
resistance training but they continued
their routine exercises they were doing
prior to the study now all of the
participants in the study were beginners
they were not experienced with weight
lifting this study ran for 21 weeks and
all participants that had biopsy is
performed on the vastus lateralis
quarter team after getting the results
of the study these results indicated
that the whey protein work on
significantly greater increases in
overall muscle hypertrophy as well as
greater increases in disastrous
these findings live evidence of whey
protein supplementation creamers workout
is really useful in increasing muscles
mergency Tipton and Al conducted a study
on 23 untrained men and women in which
they ingested either 120 grams of TCM
roti 220 grams of whey protein or 3
artificially sweetened water one hour
fall in heavy leg resistance exercise
positive changes in net muscle protein
balance resulted for both protein groups
as expected but not the control group
now the study concluded that milk
proteins both ASEAN and way post-workout
increased protein synthesis start
highlights that it is not only the
protein timing that is important but it
is also what you're consuming a protein
with now he highlights the combination
of fast-acting carbohydrates source such
as multiple external glucose should be
consumed with the proteins or he another
study here which shows that studies
using protein sources where the
carbohydrate source tended to increase
lean body mass more than approaches
below so that tells us that in addition
to consuming protein shake pre or
post-workout is also good or bleach that
frozen cake gets absorbed properly to
consume it with some sort of sounds
acting carbohydrate so I would recommend
one gram of protein per pound of body
weight we should be using for when
you're bulking to consume
don't forget the carbohydrates forget
all those people telling you carbs are
bad
go on low carb diets just not the case
if you want a bulk and you want to put
on most parts are going to be a mess
your best friend they're going to be
your friends they are the energy source
that our body runs on if you're not
doing your body properly with carbs so
even expect to build muscle you really
you're expecting a lot of your body go
to the gym do all of this stuff and then
not feeding properly
so not always covering this diet part of
the house we have the second part to
cover which is ballast and what the heck
do I do when I canna gym what exercises
do I do
how do I put on muscle now I will tell
you that there are so many videos and so
much information out there about worn
out about weightlifting routines all of
that but if you would like to personally
see my tape on it and what I personally
do for my kind of weightlifting routine
I would love for everyone's been comment
down below and just comment that that's
something I'd be interested in seeing
what you think video about it lets you
choose some sort of full resistance
strength based training program which
has you lifting weights the thing that
you really need to focus on because
you're bulking you're eating at a
caloric surplus it's just to increase
your progress in the gym list each week
not only every other week or I mean you
don't need to go in the gym every other
day and just be rocking on weight I mean
if you're just lifting something that
was hard for you to do the previous week
but you're feeling stronger this week
and you're going to give it a go right
you just not stink document that's the
most important thing keep it hard for
your body whether that's lifting heavier
whether that's changing your sets and
reps up each week right or whether
that's maybe drop setting so say you
know as many reps as you can't drop the
weight continuing right that's where
you're really going to get muscle growth
and those extra calories are really
going to be used in the time that for
example you've finished your list you've
gone home and now your muscles are
repairing they're like sucking up those
extra calories that you're giving them
and that's really going to help you
create the dream body that you just
always imagined and you just want to get
there so that's a pretty cool way to
make sure that you're going to be making
muscle gains as well as having that
mind-muscle connections you're really
focusing on feeling the muscle contract
expand your pulling with that muscle if
you're working five sets you're really
focusing on losing eating or bicep right
you're not like you don't jerk in the
way to get it off and off and then
recruit your whole body
wait up so the two things will really
help you in making sure that you work
both go successfully and you end up
putting on a great amount of just good
looking muscle you know what I mean with
school just completely transform your
life so so if you liked this video go
ahead and give it a thumbs up and if you
have any questions about bulking in
general or things that you felt were
answered in this video please leave a
comment in the comment section below and
I will address them in my mixed a
bulking Q&A so those are four like
outlined questions that you thought
people have around bulking so yeah thank
you guys so much for watching and again
please subscribe to my channel
coffee wives nothing amazed in valuable
to me in my channel especially to get
this kind of information also women out
there because they're just given enough
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