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Build New Muscle Over The Holiday Season

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For the next few weeks, switch your goal from fat-loss to muscle-building. You'll effectively utilize those extra calories and feel less stressed about having a few bites of pie! Oh, joy, the holidays are upon us! Oh, wait, how do I get through the season without packing on 10 unwanted pounds? As if the media senses this widespread dread, airwaves, and magazine racks are jammed with tips about which foods to avoid and warnings about keeping on track.

The anxiety about gaining unwanted pounds can add to your already high holiday stress level. But it doesn't have to be that way. With a short-term goal change, your holidays can be a lot more cheerful and a lot less stressful. Namely, for the next few weeks, I want you to take a break from your usual fat-loss plans and switch to building muscle.

If that makes you a little nervous, remember, the more lean mass you have, the leaner you'll be. It takes a lot of calories to build and maintain muscle mass. So don't fear the gains.

Here are four reasons the holidays provide the perfect platform for your short-term muscle-building program!

1 YOU TAKE IN EXTRA CALORIES ANYWAY:

You can't build muscle without a caloric surplus. So if you know you'll be eating more than usual, a muscle-building goal makes a lot of sense. Now, don't be fooled into thinking you can eat a box of chocolates, two slices of pumpkin pie, and all the stuffing you can handle every day because "it's your goal."

Must Read: How Many Calories A Day To Eat To Build Muscle?

You still have to exercise control and choose wisely. You want to provide your body with the nutrition it needs to build muscle. For example, a sugar-only diet won't help you gain anything other than insulin resistance and headaches.

THE HOLIDAY SEASON PROVIDES A CHANCE TO RESET YOUR YEARLY GOALS. INSTEAD OF A HOLIDAY BINGE, DO A CONTROLLED BULK! ENJOY THE PROTEIN AND SOCIAL INTERACTION.

Depending on your family traditions, dinner can be a glorious, meat-heavy affair. Both turkey and beef provide all the amino acids you need for muscle building. Beef provides more iron and creatine, but turkey has less fat and cholesterol. Whichever meat is on your plate, a heaping pile of protein means you may not need your usual casein shake before bed.

If you're going to over-eat, doing it with protein-laden meat is probably the best choice. If you're trying to build lean mass, you can't skimp on the carbs. Carbohydrates are an absolutely essential piece of muscle-building. Carbs are your body's fuel source; they support muscle growth, prevent muscle break-down, and taste good to boot!

Must Read: How To Build Lean Muscle Mass

A scoop of mashed potatoes and a little butter will provide the energy you need to work out hard and recover faster. Potatoes are clean carbs and the fat in the butter will help slow the absorption rate so your blood glucose doesn't spike, prompting a large insulin secretion that may lead to a subsequent crash and fat storage promotion.

2 YOU MIGHT HAVE MORE TIME TO TRAIN:

With the holidays come some vacation days for many people, so use this extra time to hit the gym more frequently. Now, that doesn't mean go to the gym for three hours and chat for five minutes between sets. More important than the time you're in the gym is the intensity with which you train.

What's great about having some extra time is that you can make those intense training sessions more frequent. Instead of only getting in three workouts during the week, you can do four or five. That extra training, coupled with extra calories, can pay off in muscle mass.

IF YOU HAVE EXTRA TIME, DON'T WASTE IT. STEAL AN EXTRA WORKOUT OR TWO EACH WEEK AND YOU'LL PUT SOME EXTRA HAPPY IN YOUR HOLIDAYS.

muscle-building whatsteroids.comI suggest utilizing a split that will challenge your body with an upper-body push emphasis on day one, an upper-body pull emphasis on the second day, and a leg emphasis on the third. Take a rest day, and then do it again. While full-body programs like the 5X5 regimen can also be effective for building mass, leave those for the busier times during the year when you only have a few days per week to train.

If you have family or friends in town, bring one of them with you to the gym. Invite one of your more fit cousins for some extra motivation, or ask dear ol' dad if he'd like to join you for some bonding time. Spread the fitness cheer!

Find out more about Split Training System.

3 YOU HAVE MORE TIME TO REST AND RELAX, TOO:

The time off from work may also allow you some extra sleeping and relaxing time. You can push your body as hard as possible when you're in the gym because you know you get to go home and put your feet up. Don't worry about "feeling lazy."

SLEEP IN. GET SOME EXTRA REST!

Many of us spend too much time buzzing around without much rest. Enjoy the time off you earned and allow your muscles to recover and rebuild.

Try to grab an extra hour or two of shut-eye. Aside from being essential for the cellular health and hormonal balance in your body, sleep is necessary for building muscle. Human growth hormone is at its highest levels when you sleep and chemicals like dopamine and adrenaline—which you use for intense training—are mostly replenished at night.

For some people, sufficient sleep is a luxury they can't afford. Unfortunately, sleep debt has many negative impacts on the body. It may actually decrease testosterone and increase the catabolic hormone cortisol1, two side effects no bodybuilder wants. That means it's much, much harder for your body to build muscle.

So use the holidays to spend some time catching Zs. Read here about  Sleep importance for bodybuilders.

4 THE HOLIDAYS BRING MORE DINING FLEXIBILITY:

You can do your body even more good by scheduling your meals to fit your training schedule. Doing this isn't always possible when you're on a strict work schedule, but time off from work allows for changes to your normal schedule.

Structure your meal plan so the bulk of your calories enter your body around your workout. If you know you have a larger holiday meal that day, hit the gym for a heavy legs session right before you eat. After a hard workout, your glycogen levels will be lower and primed for refilling. Your muscles will also be tired and broken down. They need protein and carbs to rebuild.

"STRUCTURE YOUR MEAL PLAN SO THE BULK OF YOUR CALORIES ENTER YOUR BODY AROUND YOUR WORKOUT. YOUR GLYCOGEN LEVELS WILL BE LOWER AND PRIMED FOR REFILLING."

This is the time when it's OK to consume enough carbs to produce an insulin spike. At this juncture, rather than promote fat storage, an insulin spike will help move carbs into the muscle, accelerate carbohydrate resynthesis, and help your muscle tissue to repair. If that holiday treats like cookies or brownies won't stop calling your name, eat one right after a tough workout.

Must Read: Insulin Use When Cutting Without Gaining Fat

The sugar will help refill your lower glucose levels. It's also smart to fuel your workouts. Whole, healthy food can help you train with intensity and focus. You'll have the energy to completely demolish your workout and the security of knowing that you have a great meal to come back to when you're done.

LESS STRESS MEANS MORE FUN!

By making this change to your fitness goal, you won't have to enter this holiday season with dread. Instead, you can welcome it knowing that you will be using excess calories, time, and flexibility to your advantage.

Rather than trying to avoid everything and everybody you're worried will influence your fitness level, you'll be able to relax and enjoy this special time of year. You can always return to your regular fat-loss program after the holidays.

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice

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Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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Preparation

These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.

Antioxidants

The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.

Minerals

They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.

Hydration

When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!

Overall

In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Bodybuilding

Cold Immersion Therapy for Recovery

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Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.

Supervision

If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.

Cryotherapy

Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.

Overall

In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Beginners

Calisthenics: Secret to Building A Better Upper and Middle Body

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Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics

Overall

To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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