If you’re totally sedentary and eat 2,500 calories a day, don’t instantly go to 1,200 calories and hours of aerobics––your weight loss will be sudden and violent, but also fleeting. How likely is it that you’ll lose muscle during a fat loss diet?
According to some people in the more fear-mongering corners of the internet, it’s pretty much inevitable. In fact, as soon as your workout performance drops by a couple of reps… Gasp! You’re losing muscle. For this reason, some will even say you shouldn’t go into a deficit at all if you hope to gain muscle, even when you carry excess body fat. I disagree with these extreme positions. So let’s delve into what the research seems to show and my six practical tips to give yourself the greatest chances of minimising muscle loss and maximising growth.
0 Comments
The term “range of motion” (ROM) has two main definitions:
As a muscle goes through its range of motion around a joint, it changes length from a shorter to a longer length, and vice versa. For this reason, the second definition of ROM is the more relevant to this article. But why would you care about muscle length? The application of consistent, logical effort, over a prolonged period is the key to reaching your physical muscular potential. Updated March 9th, 2022.
When I realised I was transgender in 2018, I started bodybuilding because I wanted to sculpt a more gender-affirming physique. For nearly three years, I’ve been honoured to help dozens of clients achieve the same goal. With this article, I want to help you do the same. This piece is therefore going to cover:
Before we start, I want to make a clarification: this guide can help you at any stage of your fitness journey, whether you’re on testosterone replacement therapy or not. Anyone can build muscle with resistance training, including those who are pre-testosterone or will never take any. Furthermore, the benefits of exercise go above and beyond your appearance and include improved mood, higher energy levels, and increased self-confidence, among others. What better way to grow into the person you were always meant to be? For this reason, I encourage you to begin training as soon as you can. Even if you chose to never start hormones, you’d still be able to put on an euphoria-inducing amount of muscle that you wouldn’t have if you didn’t train. I speak from experience, as I was determined to take my physique as far as I could before beginning my medical transition. I first started lifting in June 2018, but didn’t have access to TRT until March 2020. In addition to the physical results – which I believe have been greater than if I had waited almost two years until I could start testosterone – training and nutrition have helped my mental health, relieved my dysphoria, and benefited my relationship with food. But enough about me. If you want to learn more about my story, you can read this article. If you’re here for the gains, let’s get started. Each person’s workout is really different. It’s tailored to be what’s most needed for them. Everybody’s different. If you want to build as much muscle as you can, doing a list of random exercises for 3 sets of 12 reps each just won’t cut it, unless you’re a true beginner. What you need is an effective muscle-building program.
The components of any good program are called training variables, which can be structured together in a variety of ways, depending on your fitness level, goals, and needs. In this article, we’ll focus on three of the most important variables for muscle growth:
We’ll cover what they are, what the current scientific literature can tell us about them in relation to muscle growth, and how to implement them in your own program. Ready for the brain gains? |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
January 2025
Tags
All
|