Pounds Bulk
Pounds Bulk
How to lose weight and not bulk up?
i’m a 17 year old girl who is 5 ft tall and weighs 137 pounds. I don’t look my weight, people say i look smaller than what i weigh and thats because i run alot and have a lot of muscle. This summer i want to lose at least 15 pounds but im trying not to bulk up…but i usually end up gaining more muscle. How do i lose weight..but not gain muscle ? Also what things should i eat to lose my stomach? I want to be thin.
If you want to lose weight, you need to two things: eat less and exercise more. Weight Gain happens when you create a calorie surplus (eat more than you burn). Your body takes the excess calories and converts them to fat which get stored around your stomach, arms and thighs. The longer you remain in a calorie surplus, the more weight you’ll gain. To lose that weight, you need to do the opposite. You need to create a calorie deficit (start eating less than you burn).
Your first step is to figure out how many calories you burn on a daily basis. Use a calorie calculator – http://calorieneedscalculator.com The number you get from this tool is what your body burns on a daily basis. To lose weight, simply eat less. It sounds a lot easier than it is but making small changes helps you adjust to a new lifestyle. Don’t think of this as a diet, think of it as a new life. Instead of eating foods high in sugars, white flour and saturated fat, go with fruits, vegetables, whole wheats, fish, lean meats, nuts and beans. In addition to eating less, you also need to exercise more. Start off at 1-2 times per week and work your way up to 3-5 times per week.
Don’t make all of these changes at once or you won’t be able to properly adjust to them. Generally, eating healthier foods will decrease your calorie intake. Compare a doughnut to an apple and you’ll see that healthy foods are lower in calories. You can find some more information at the Straight Health Forums – http://forums.straighthealth.com
Pounds Bulk
Weight Lifting: Good For Toning Up or Building the Bulk
Weight lifting should be part of virtually any workout or diet program. While some inexperienced people think of weight lifting as something only men and female bodybuilders need to do in order to bulk up. This is an outdated way of looking at weight lifting, as any experienced person can tell you that weight lifting and building muscle mass is critical to get into shape and even to lose fat.
First of all, women who are worried that weight lifting will bulk them up shouldn’t be. Unless you’re on a crazy weight gain diet that includes way more calories per day than you actually need (and we’re talking about 500-1,000 or more per day above your normal daily intake) and loading those with carbs and protein, and taking supplements, and doing only bulk building specific weight lifting exercises, you’re not going to bulk up. Guys can bulk up naturally because of testosterone and much higher natural levels of protein. Women need help to bulk up, so weight lifting for women means you’ll tone up and look really good while building muscle that will actually burn remaining fat.
Muscles actually burn fat, which is why building muscle mass is a critical part of any weight loss program. For many people, cardio can only get you so far, and the reason is that there isn’t enough muscle in the body to keep metabolism high, and as a result the body tries to horde fat and carbs during those last few pounds, where as weight lifting and eating a little bit more (to turn those calories into muscle instead of fat) would do the trick and keep your metabolism higher (making weight loss easier to maintain).
Aside from these facts, there’s the basic fact that weight lifting makes you look and feel good. Building a toned body (or muscular and bulked up body, if you’re a man) is going to make you feel better and look better. That added confidence is priceless, and studies have shown over and over that the actual hormones in your body can change based on whether you are in shape or out of shape. Literally you are more likely to be depressed when you’re out of shape and carrying around fat, while your body releases more “happy” hormones when you’re muscular and in shape.
Weight lifting is a necessary part of any good healthy workout program for this reason. You get toned up, have attractive muscle as opposed to unattractive fat, and enjoy the benefits of a better body, better looks, and the definite emotional highs that result from getting into shape and looking good. Without weight lifting, getting the ideal results are much more painful and difficult, if not outright impossible.
Weight lifting can help guys muscle up and tone up, and helps women tone up. The extra muscle will burn calories from all those hard to reach areas of fat that you can’t target and that just won’t otherwise go away. Weight lifting is a great way to help get into shape, look better, and feel better. If something seems to be missing from your daily regiment, add in some weight lifting and in only a few weeks you’ll be amazed at the results.
About the Author
There are many different types of
weight lifting exercises
that are used by professional bodybuilders to get the fantastic results that many beginners only dream of.
Could you put on 50-60lbs of muscle and bulk in 18-24 months?
I am about to join a gym and wanted to know if it is possible with the right training and diet to put on 50-60 pounds of muscle and bulk in 18-24months.
I would follow a strict diet and train 3 days a week (Tuesday, Friday and Sunday – the other days rest days)
Right now I am of normal/slim build weighing 155lbs. I am 18 years old.
Any help would be greatly appreciated.
Thanks
You would have to start slowly and build your core muscles/connecting tissues etc. Then after a few months you would have to exercise specific sets of muscles on different days of the week. The stronger you get the longer it takes for the muscles to repair after exercise and you will severely hamper your results if you overtrain.
So if you want to bulk up that much start slowly but continually build you momentum to the point of lifting immense weights only once a week for each muscle group and resting them for the rest.
You would have to increase your protein intake to around 1.5grams of protein for every kilo of your body weight, of course the more you bulk the more you will need.
You will need to eat 16 calories for every pound of desired weight (and a certain amount for exercise consumption). Of course you wouldn’t leap in with an additional 1000 calories from the start but this would be a sliding increase like the protein otherwise you will bulk up in the wrong and wobbly way.
In the first 4 months of my training routine I put on 21lbs, but I did take a break due to a bad chest infection. On the flip-side, if you do it properly you will find you put on a good amount of weight initially but then it will be harder and harder to increase, so don’t be put off if you find you plateau after 5/6 months, try something different then and mix it up a bit (this is also good for morale).
Good luck buddy.
My 17 Week 2008 Bulk
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