Bonehead Bodybuilding Blunder #3
This one is big. The majority of lifters just don't seem to get it... They're so hellbent on finding the perfect workout routine and logging hours and hours in the gym, not even realizing that working out is only half the battle. Just as important, if not even MORE important than what you accomplish in the gym are the foods that you consume throughout the day. Working out merely sets the Think of your muscles as a house, and food as the bricks. When you go to the gym, you're calling up the construction workers and telling them to start building. But in order for the workers to be able to build anything, they need bricks, cement and equipment. That's where your diet comes into play. If you don't pay attention to your diet, you literally don't stand a chance of ever achieving the muscular body that you're after. In today's lesson, we'll be talking about one of the most important aspects of a proper muscle-building diet: Meal Frequency. I'm talking about the number of meals that you eat throughout the day, and how often you eat them. Most people are stuck on the traditional approach of "3 square meals a day" consumed roughly every 5-6 hours. For the best muscle-building and fat burning results, you should literally take the OPPOSITE approach. Instead of consuming 2-3 big meals every 5-6 hours... you should be consuming 5-6 small meals every 2-3 hours. Why would you want to consume that many meals, and so frequently? Here's why... 1) Eating frequently keeps your body in an anabolic state. When you go for 3 hours or more without a meal, your body naturally switches into "starvation mode", because it doesn't know where its next meal is going to come from. This is also know as a "catabolic state". When your body is in a catabolic state, it begins breaking down excess muscle tissue to use for natural processes throughout the body. If you only eat 3 meals a day, you end up breaking down muscle tissue for extended periods, and this destroys your overall net muscle gains. Remaining in an anabolic state allows you to maintain your current gains while building new muscle tissue in the process. 2) Your fat burning metabolism will stay raised. When the body goes into this "starvation mode", its primary goal is to conserve energy. One way of accomplishing this is by slowing down your fat burning metabolism. Fat is basically a stored form of energy, and your body will aim to keep as much of this fat preserved as possible. By eating frequently throughout the day, your body will always be in a "fed" state, and as a result, it will be "comfortable" keeping your fat burning metabolism raised since it doesn't need to conserve as much energy. So in short, eating 5-6 meals a day every 2-3 hours (as opposed to 2-3 big meals every 5-6 hours) will allow you to build more muscle and burn more fat around the clock. It might seem difficult at first, and a tedious task to carry out. But after a while you'll get used to it, and it will become more of a way of life than anything else. You'll also feel healthier and more energetic throughout the day. The reason you'll be more energetic is because frequent, small meals keep your blood sugar levels balanced. When you consume large meals that are high in carbohydrates, your body experiences a large surge of insulin (insulin's job is to balance out blood sugar levels). Following this large surge, you'll go through what is called an "insulin crash". The insulin crash will leave you feeling tired, sluggish and lethargic. When you consume small meals more frequently, your blood sugar levels remain relatively stable, and your insulin levels will stay in check. This means that your body will receive a steady stream of energy throughout the day, keeping you alert and upbeat all day long. Meal consistency is incredibly important, and if you ignore this basic and accepted bodybuilding rule, no amount of training in the gym can save you. But there's much more to it than just that. We don't recommend that you obsess over every little detail when it comes to your dietary approach, but there still are some important guidelines and principles that you need to be following if you want to maximize your chances for success. This includes... - Proper caloric intake
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All the best, Rocky |
