Tag: Nutrition
How Long Does It Take to Enter Ketosis While Fasting? Fast Track Your Weight Loss
When the body is in ketosis, it switches from using carbs as its primary fuel source to using stored fat. This occurs when there is a shortage of glucose in the body. Additionally, you can also induce ketosis through fasting or a low-carbohydrate diet.
How long does it take to reach ketosis when fasting? Your body usually goes into ketosis 12 hours after starting a fast, which can be achieved by intermittent fasting. However, it can sometimes take longer.
Studies show that it can take 24 to 48 hours for the body to enter ketosis. This is due to factors such as body composition, activity level, and diet (before fasting) which affect the speed of ketosis. [1]
What is Fasting Ketosis?
Fasting ketosis is a metabolic process where your body burns stored fat for energy instead of glucose. This happens during prolonged fasting when the body runs out of glucose.
Prolonged fasting causes a drop in insulin levels, a subsequent decrease in glucose utilization, and an increase in fatty acid metabolism. This results in the breakdown of fatty acids, thereby increasing the level of ketones in the bloodstream, ultimately helping you enter ketosis.
Fasting ketosis has been linked to several health benefits, including improved insulin sensitivity, weight loss, and reduced inflammation.
Can Fasting Help with Ketosis?
Yes! Fasting helps with ketosis. Ketosis occurs when there is a shortage of glucose in the body, which can be induced through fasting.
Fasting can help you attain ketosis if you aren’t already there. When fasting, the body uses stored fat for energy. The stored fat is broken into ketone bodies, which are used for energy. When ketone levels in the blood rise above a certain threshold, the body enters ketosis. [2]
In that sense, intermittent fasting can help you reach ketosis faster than the keto diet alone. Studies indicate that fasting combined with extended exercise depletes the liver’s glycogen stores and increases ketone production. [3]
How Long Does It Take To Reach Ketosis When Fasting?
Ketosis is a metabolic state where your body burns fat for energy. This typically occurs when the body has depleted its glucose stores (glycogen) and needs to rely on alternative fuel sources, such as fatty acids.
A typical fasting period of 12–72 hours will induce ketosis in most people as glycogen stores are depleted in this duration and ketone production increases. However, the time it takes to reach ketosis varies depending on factors such as: [4]
Individual metabolism: Each person’s metabolism is different; some people may enter ketosis faster than others.
Type of fast: Different fasts, such as water fasting, juice fasting, or fat fasting, may affect ketone production and the time it takes to enter ketosis.
Level of physical activity: Being physically active can help deplete glycogen stores more quickly and speed up the transition into ketosis.
In the worst-case scenario, it can take 2-4 days for your body to enter ketosis while fasting.
How To Tell If You Are in Ketosis
One of the most common ways to tell if you are in ketosis is by observing the signs and symptoms accompanying this metabolic state.
These include:
Increased thirst and dry mouth
Increased urination
Fruity/bad breath
Reduced appetite
Rapid weight loss
Increased energy
Better focus and attention
Changes in bowel habits
While these signs can be helpful, they are not always reliable indicators of ketosis. Measuring your ketone levels is the most reliable way to know if you’re in ketosis.
Blood ketone meters: These meters measure the concentration of beta-hydroxybutyrate (BHB) in the blood. A small amount of blood is drawn using a lancet, placed on a test strip, and then inserted into the meter. This method provides a highly accurate measurement of ketone levels but can be relatively expensive.
Urine ketone strips: These strips measure the concentration of acetoacetate in the urine. The strips are dipped in a urine sample, and the color change on the strip is then compared to a color chart to check the level of ketones. This method is inexpensive but not as accurate as blood ketone meters, as it only measures the excreted ketones, not those currently circulating in the bloodstream. [5]
Breath ketone meters: These meters measure the acetone concentration in the breath. A person breathes into the meter, and acetone is measured. This method is non-invasive and can be more affordable than blood ketone meters. However, it may not be as accurate, especially at higher levels of ketosis.
Keep in mind that the level of ketones in the body can fluctuate throughout the day and can be affected by factors such as exercise, diet, and hydration levels. Therefore, measuring ketone levels consistently, simultaneously, daily, and under similar conditions is best.
Ketosis Timeline
The fasting ketosis timeline can vary depending on the length of the fast and individual factors, such as metabolic rate and exercise habits. However, here is a general timeline of what happens during a fast:
Day 1–2
During the first 24 to 48 hours of a fast, the body depletes its glycogen stores and breaks down the stored fats for energy. As a result, the liver starts producing ketones as an alternative energy source. Blood ketone levels may begin to rise during this time, but it is not uncommon for it to take up to 3 days to reach optimal ketone levels.
Day 2-4
Between days 2 and 4 of a fast, the body shifts into ketosis, during which period it primarily uses ketones for energy. Blood ketone levels will continue to rise and may reach between 0.5 and 3.0 mmol/L, considered the optimal range for nutritional ketosis. [6]
Day 5-7
After five days of fasting, the body fully adapts to using ketones for energy. Blood ketone levels may be high, and many people report feeling a sense of euphoria, mental clarity, and increased energy. [7]
Week 2 and Beyond
After the first week of fasting, the body continues to use ketones for energy, and many people report feeling less hungry and more alert. However, it is essential to note that prolonged fasting can lead to nutritional deficiencies and other health complications.
Factors Affecting Ketosis
While fasting is a natural way to induce ketosis, the degree to which an individual enters ketosis can be influenced by several factors. Here are some of the key factors that can impact fasting ketosis:
Length of Fast
The length of the fast is one of the most significant factors influencing fasting ketosis. Generally, the longer the fast, the deeper the state of ketosis. While entering ketosis may take a few days, it typically takes at least 24 hours of fasting for the body to start using stored fat for energy.
Body Composition
Individuals with a higher body fat percentage tend to enter ketosis more quickly and deeply than those with a lower body fat percentage. This is because body fat is broken down into ketones and used as fuel during a fast.
Exercise Habits
Moderate-intensity exercise has been shown to enhance ketone production during fasting, leading to a deeper state of ketosis. Exercising in a fasted state can help deplete glycogen stores and rapidly increase ketone production. [8]
Hydration
Staying hydrated during a fast is vital for maintaining optimal ketone levels. Dehydration can cause blood ketone levels to rise, but it can also lead to electrolyte imbalances, which can have negative health consequences.
Pre-existing Health Conditions
Pre-existing health conditions, such as diabetes, can impact fasting ketosis. People with diabetes may have difficulty entering ketosis due to insulin resistance, which prevents the body from using stored fat for energy.
Consult a healthcare professional before attempting a fast, especially if you have a pre-existing health condition.
Tips for Achieving Ketosis Faster
Achieving fasting ketosis can be challenging but rewarding. Entering ketosis can take time, so be patient and consistent with your efforts. Here are a few tips to help you enter ketosis faster:
Start with a low-carb diet: A low-carb diet is important for ketosis. So, transition to a low-carb diet before starting your fast. Restrict your carb intake to under 50 grams daily and increase your healthy fat intake. This helps your body transition to ketosis faster.
Increase your healthy fat intake: Since fats are the primary energy source in a keto diet, add healthy fats to give your body the fuel it needs to produce ketones. Replace processed food with healthy fats such as avocados, nuts, and olive oil.
Track your carb intake: Tracking your daily carb intake helps you stay within your limit. Use a food diary or, better yet, a calorie-tracking app to keep track of your carb intake and adjust your diet accordingly.
Experiment with a short fast or fat fast: Short fasting, such as a 24-hour fast, depletes your glycogen stores and forces your body to produce ketones, thereby pushing your body into ketosis. Another approach that helps mimic fasting is the fat fast. The fat fast is when you eat foods high in fat with little to no carbs.
Increase protein intake: Consuming the right amount of protein helps prevent muscle loss and provides your body with the necessary components to generate ketones.
Exercise regularly: Regular exercise can help you achieve ketosis faster by depleting your glycogen stores and forcing your body to use stored fat for energy. Aim for at least 30 minutes of moderate-intensity daily exercise, such as brisk walking or cycling.
Consider supplements: Supplements such as MCT oil are quickly converted into ketones. So you can add it to your coffee or smoothies to support ketone production. Exogenous ketones, produced outside the body, can also help you enter ketosis faster.
Potential Risks and Side Effects of Fasting Ketosis
Despite its numerous health benefits, fasting is not for everyone. Like any other dietary or lifestyle change, fasting has potential risks and side effects, especially when it comes to fasting ketosis.
Here are some of the most common risks and side effects associated with fasting ketosis:
Electrolyte imbalances: Fasting can lead to electrolyte imbalances, which can cause a range of symptoms, including muscle weakness, fatigue, and an irregular heartbeat. Drinking enough water and consuming electrolytes helps prevent these imbalances and keep your electrolyte levels up.
Hypoglycemia: Hypoglycemia, or low blood sugar, is a potential risk, especially in individuals with diabetes, where your blood sugar levels drop to dangerous levels. Symptoms of hypoglycemia include dizziness, confusion, and loss of consciousness. If you have diabetes, it pays to monitor your blood sugar levels.
Keto flu: Some people experience flu-like symptoms when they first enter ketosis, including headaches, nausea, and fatigue. These symptoms typically subside after a few days or weeks but can be uncomfortable.
Dehydration: You must stay hydrated during a fast. Watch out for the symptoms of dehydration, namely headaches, dizziness, and fatigue. Ensure that you drink plenty of water and electrolyte-rich fluids during your fast.
Nutrient deficiencies: A prolonged fast can lead to nutrient deficiencies, especially if you are not consuming a balanced diet. Nutrient deficiencies can have serious consequences, including fatigue, muscle weakness, and hair loss.
Gastrointestinal issues: Changes in food intake can sometimes cause an imbalance in the gut bacteria, causing gastrointestinal issues such as constipation or diarrhea. A balanced diet rich in fiber helps prevent these gastrointestinal problems.
Increased cholesterol levels: A diet rich in fat, such as the keto diet, can boost cholesterol levels, increasing the risk of heart disease. [9]
Frequently Asked Questions
1. Will a 24-hour fast put me in ketosis?
Yes! A 24-hour fast before you start a ketogenic diet can put you in a state of ketosis. By the end of the fast, your body would have burned through its glycogen reserves and started burning fat for fuel.
2. How long after fasting does the body burn fat?
Approximately 12 hours after fasting, your body starts burning fat for fuel, increasing between 16 and 24 hours.
3. Does coffee break ketosis?
Coffee doesn’t interfere with ketosis. In fact, caffeine can help with fasting by increasing insulin sensitivity. But adding creamer, milk, or sugar can break ketosis.
4. What kicks you out of ketosis?
Consuming more than 50 grams of carbohydrates can stop ketosis.
Wrapping Up
Fasting ketosis, or producing ketones during fasting, has gained popularity recently due to its potential health benefits. When the body is in ketosis, it produces ketones as an energy source. This can lead to numerous health benefits, including weight loss, improved insulin sensitivity, and decreased inflammation.
Factors such as the length of the fast, body composition, exercise habits, hydration, and pre-existing health conditions can impact the level of ketones produced during a fast and hence influence the potential risks and side effects.
Ultimately, the decision to fast and whether or not to pursue fasting ketosis is a personal one that should be made in consultation with a healthcare professional. However, by understanding the potential risks and side effects associated with fasting ketosis and taking steps to manage them effectively, achieving the health benefits of this metabolic state while minimizing potential risks is possible.
References
Batch, J. T., Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020, August 10). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. PubMed Central (PMC). https://doi.org/10.7759/cureus.9639
Mattson, M. P., Moehl, K., Ghena, N., Schmaedick, M., & Cheng, A. (2018, January 11). Intermittent metabolic switching, neuroplasticity, and brain health. PubMed Central (PMC). https://doi.org/10.1038/nrn.2017.156
Collier, R. (n.d.). Intermittent fasting: the science of going without. PubMed Central (PMC). https://doi.org/10.1503/cmaj.109-4451
Peeke, P. M., Greenway, F. L., Billes, S. K., Zhang, D., & Fujioka, K. (2021, January 15). Effect of time-restricted eating on body weight and fasting glucose in participants with obesity: results of a randomized, controlled, virtual clinical trial. PubMed Central (PMC). https://doi.org/10.1038/s41387-021-00149-0
Gibson, A. A., Eroglu, E. I., Rooney, K., Harper, C., McClintock, S., Franklin, J., Markovic, T. P., Seimon, R. V., & Sainsbury, A. (2020, June 10). Urine dipsticks are not accurate for detecting mild ketosis during a severely energy restricted diet. PubMed Central (PMC). https://doi.org/10.1002/osp4.432
Gershuni, V. M., Yan, S. L., & Medici, V. (n.d.). Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome. PubMed Central (PMC). https://doi.org/10.1007/s13668-018-0235-0
Low-carb diets, fasting and euphoria: Is there a link between ketosis and gamma-hydroxybutyrate (GHB)? – PubMed. (2007, January 1). PubMed. https://doi.org/10.1016/j.mehy.2006.07.043
M. Pinckaers, P. J., Churchward-Venne, T. A., Bailey, D., & C. van Loon, L. J. (2016, July 18). Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? PubMed Central (PMC). https://doi.org/10.1007/s40279-016-0577-y
Kosinski, C., & Jornayvaz, F. R. (2017, May 19). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. PubMed Central (PMC). https://doi.org/10.3390/nu9050517
How To Lose 5 Pounds in a Month: 15 Healthy and Effective Tips To Lose The Flab
There is a big event coming up (it could be a much-deserved vacation at a beach resort, a wedding, or a photoshoot), and you want to shed a few pounds quickly to look dapper. Most of us find ourselves in such situations quite often, but let’s be honest, how many of us end up achieving our objective?
I can’t say about you, but I can do it ten out of ten times. No, I’m not bragging; okay, I’m bragging a little bit, but I digress. The point is that I don’t have a magic potion that helps me shed weight overnight. I follow a tried and tested approach that allows me to drop weight on demand.
In this article, I share everything you need to know to lose weight as quickly as possible while staying healthy. You’ll also learn about the science behind weight loss and what is possible on a long-term weight loss program. We’ve got a lot to cover, so let’s get started.
How Much Weight Should I Expect To Lose in a Month?
Many people never achieve their weight loss goals because of their unrealistic expectations. On the other hand, many folks do not know what to expect. If you join a gym with the vague goal of ‘losing weight,’ you will most likely be unsatisfied with your progress. Conversely, exercisers that aim to ‘lose 15 pounds in a month’ will crash and burn.
Your transformation objective should be SMART (specific, measurable, attainable, relevant, and time-bound). You should be able to throw concrete numbers at whosoever asks you about your transformation goals. For example, losing 5 pounds in a month ticks all the right boxes. It is specific, measurable, relevant, and time-bound. However, is it attainable? Let’s find out.
The Science of Weight Loss
To lose weight, you must be in a calorie deficit, meaning you must burn more calories in a day than you consume. Of course, there are other things that you must consider for a successful weight loss journey, for example, eating nutrient-dense whole foods and avoiding empty calories or eating refined calories, and adhering to a suitable macronutrient split. But maintaining a calorie deficit (calories in vs. calories out) is the most crucial factor when it comes to weight loss.
According to the Centers for Disease Control and Prevention (CDC), cutting your daily calorie intake by 500-1,000 kcal can help you shed 1-2 pounds weekly. On the flip side, adding 500-1,000 calories to your diet will result in a 1-2 pounds weekly gain.
As per the Journal of the American Medical Association (JAMA), a 3,500-calorie deficit results in a body fat loss of one pound. Sticking to these calorie increases and cutting limits will keep your physique transformation journey gradual, steady, and sustainable. [1][2]
Going by the CDC guidelines, your goal of losing 5 pounds in a month is attainable and safe. Furthermore, a month technically has 4.3 weeks (30 days). To lose 5 pounds in a month, you need to cut approximately 583 calories from your daily diet, which is absolutely doable.
Weight loss not only improves your physique aesthetics but also boosts energy levels, enhances self-confidence, and improves mental health and overall well-being.
How To Find How Many Calories To Cut From Your Diet To Lose 5 Pounds in a Month
Here is the step-by-step process of determining your calorie intake goal to lose 5 pounds in a month:
Find Your Daily Average Calorie Goal
There are two ways of doing this:
1. Use a TDEE Calculator
Total daily energy expenditure estimates how many calories your body burns daily by accounting for three major contributing factors: your basal metabolic rate (BMR), your activity level, and the thermic effect of food metabolism.
Don’t worry; you don’t have to buy a scientific calculator to determine your TDEE. Use our neat TDEE calculator to determine how many calories you need daily for optimal functioning.
2. Find Out Your Daily Average Calorie Intake For Five Days
The TDEE calculator requires your gender, age, weight, height, activity levels, and body fat percentage (optional) to calculate the calories you need in a day. However, many people do not find it reliable, as no calculator can account for your lifestyle.
Alternatively, you could go the manual route and do all the hard work yourself. For this step, you will need a calorie-tracking app, such as MyFitnessPal. You must log your daily food intake for five days in the app.
Ensure that you are logging meals for typical days. Avoid recording meals and snacks on days when you’re out partying.
Take an average of these five days; this will be your average daily caloric intake, which accounts for your lifestyle.
Cut Calories
After determining your average daily caloric intake, deduct 583 calories to enter a calorie deficit. Remember, this is a generic recommendation, and your exact calorie reduction will depend on your lifestyle. People dealing with medical issues should consult a healthcare provider before starting a transformation program.
Also, this calorie cut is optimal for folks that consume more than 2,000 calories daily. Individuals that eat fewer calories than 2,000 should opt for a smaller daily calorie deficit, as it will ensure a more stable fat loss progress and prevent excess muscle loss.
You can enter a deficit by cutting calories, exercising, or combining the two. We recommend adjusting your diet and starting an exercise regimen, as it will get you faster results.
Weight Loss Timelines
Once people learn about what is possible in a month, they want to know what they can achieve long-term by sticking to the 500-1,000 daily calorie deficit. This section answers just that. Here are the weight loss estimates and timelines for up to a year based on the CDC weight-loss guidelines:
Time
Expect Weight Loss Results
1 Day
0.14–0.28 pounds
1 Week
1–2 pounds
1 Month
4–8 pounds
3 Months
12–24 pounds
6 Months
24–48 pounds
12 Months
48–96 pounds
Factors That Determine If You Can Lose 5 Pounds in a Month
No two people will have the same weight loss results by following the same fitness regimen. For example, your training partner might lose the required 5 pounds in a month by cutting 583 calories from your diet, whereas you might only manage 4 pounds.
Multiple factors can influence your weight loss progress. You can tweak some of these factors but must make peace with the others. Here are the factors that affect your weight loss progress:
Experience Level
Your training and dieting experience will influence how much weight you can lose in a month. People that are just starting their fitness journey shouldn’t expect to lose 5 pounds in their first month. Your body needs some time to adjust to your diet routine before you can see the needle budge in the right direction.
Beginners hit the weight loss sweet spot within a couple of months of starting their transformation journey. However, once you get the knack of things and have successfully dropped 5 pounds in a month, you will have no problems replicating the results in the future.
Gender
Men usually shed body weight and fat faster than females. It is primarily because of the male sex hormone — testosterone. Low testosterone levels are also the reason women cannot gain the same amount of muscle mass as men.
Furthermore, the essential body fat storage in men is 2–5%, whereas it is 10–13% for the ladies. The essential body fat is required to maintain life and reproductive functions. That said, females can still attain a shredded physique quickly by following the correct training and diet regimen.
Metabolism
Metabolism is how your body changes food and drink into energy. The energy generated through metabolism powers essential body functions, such as breathing and digestion. Your body needs a minimum amount of calories to carry out these functions, known as the basic metabolic rate (BMR).
Your age, sex, muscle mass, and physical activity determine your BMR. Some people have a higher metabolic rate than others, which helps them burn more calories throughout the day. Regular exercise to build muscle mass can help boost your metabolic rate.
Age
The natural testosterone levels in men and women decline with age, which can slow down their weight loss progress. Your metabolic rate also declines with age, which further hampers your fat loss progress.
Furthermore, we tend to lose muscle mass with age. Greater muscle mass helps you burn more calories throughout the day, even when you are physically inactive. The dip in the metabolic rate will require you to work harder to achieve a calorie deficit.
Genetics
Your genetic makeup will determine how you react to your training regimen and how quickly you lose weight. Some people will lose weight faster than others simply because they are genetically blessed.
However, people who are not born with Greek god genetics do not need to hang their heads. Your genetics might slow down your weight loss progress, but it won’t stop you dead in your tracks.
Your unique genetics is also why you should always use a personalized diet and training regimen. Following a cookie-cutter training regimen or using your best friend’s fitness program will return suboptimal results and can lead to strength and muscle imbalances.
Training, Nutrition, and Recovery Program
These three are the holy trifecta for losing weight and building muscle mass. To achieve your dream physique, you must follow a customized diet, training, and recovery program. We recommend working with a personal trainer and a registered dietician to help design your transformation program.
A personal trainer can give you a workout regimen that fits your strengths and weaknesses. He can also build a solid physical foundation by teaching you the correct exercise form. A dietician will provide you with a suitable nutrition regimen that will help speed up your weight loss progress.
Remember, you don’t have to do everything on your own in a transformation program. Seeking a professional’s help can save you a lot of time, energy, and frustration. Hiring coaches might cost you some money upfront, but it will pay dividends in the long run.
Consistency
Consistency, dedication, and commitment are implacable in a transformation program. You must be consistent with your diet, training, and recovery routine to ensure you lose 5 pounds in a month. You might get through your first one-month fitness regimen without much friction, but if you want to continue your weight loss progress, you must adopt military-like discipline.
15 Tips To Lose 5 Pounds in a Month
Many people adopt fad diets, such as the boiled egg diet and the cabbage soup diet, for quick weight loss. These diets promise mind-boggling results in a short period. However, they have little to no scientific research backing them. Following these fad diets or other obnoxious weight loss methods can lead to chronic health conditions.
In this article, we go over 15 tips that will help you lose 5 pounds in a month safely and steadily. Plus, unlike in the case of extreme weight loss methods, the weight you lose by following these tips won’t return as quickly as it came off.
Without any further ado, here are the 15 tips that will help you lose 5 pounds in a month:
Fix Your Diet
If you are dealing with excess weight, chances are that your diet is out of place. A weight loss program must always begin with fixing your diet. You must enter a calorie deficit to kickstart your weight loss journey.
Determine your average daily calorie intake and deduct a suitable amount of calories to lose weight. You must cut 583 calories from your daily intake to lose 5 pounds in a month.
After arriving at a daily calorie intake goal, you must use a suitable macronutrient split to shed the excess weight and develop a chiseled physique. Plan and prep your meals in advance so you don’t find yourself scrolling through your favorite fast food restaurant’s menu while you are starving.
Eat Protein and Fiber Rich Foods
Following a high-protein and high-fiber diet can help you lose weight quickly. A high-protein diet will help you build muscle. Muscle mass is more metabolically active than fat, meaning it requires more calories to sustain itself. People with higher muscle mass have a higher BMR and burn more calories throughout the day.
Eating fiber-rich foods can speed up your weight loss progress as it will keep you feeling satiated for longer, a quality it shares with protein. Furthermore, it improves your gut health and slows down your digestion.
You must switch to a moderate-carb and low-fat diet on a weight loss program. However, eating carbs two to three hours before a training session will ensure you have enough energy to crush the workout.
Track Your Calories
Losing weight requires you to be in a calorie deficit. You must track your food intake to ensure you are maintaining a calorie shortfall. Using rough estimates isn’t going to cut it. Eating one extra bread slice can disrupt your weight loss progress if you are not careful.
Get in the habit of logging your meals in a calorie-tracking app to stay on top of your diet. Folks that eat the same meals daily can stop logging them after ensuring they are in a deficit by recording their meals for at least a week.
Try Fasting
Fasting is an excellent weight loss method. Beginners can use intermittent fasting to achieve their goal of losing 5 pounds in a month. Intermittent fasting involves cycling between voluntary fasting and non-fasting over a given period.
The 16/8 method is the most common intermittent fasting protocol. It requires you to fast for 16 hours in a day and meet your daily caloric needs within the remaining eight hours. You could also use more advanced IF methods such as OMAD (one meal a day) and ADF (alternate-day fasting).
Intermittent fasting focuses on eating within a particular period. It doesn’t restrict your food choices. Nonetheless, you should avoid junk food and get your calories through nutrient-dense whole foods while fasting to ensure optimal results.
Eat Nutrient-Dense Whole Foods
Consuming 2,000-2,500 calories is extremely easy if you consume a soda and a burger daily. However, it requires considerable effort when limiting yourself to whole foods.
Whole foods are packed with nutrients that will help you achieve your weight loss goals. Refined foods digest quickly and lead to more cravings. On the flip side, whole foods keep you feeling satiated for longer, which will keep you from snacking on junk food throughout the day.
Add Cardio To Your Weight Loss Routine
Although working out is not mandatory in a weight loss program, exercising can help speed up your progress by boosting your calorie expenditure and putting you in a deficit. Since one month is a short time, you should ideally do two daily cardio sessions for optimal results.
The first cardio workout will be a 30-45 minute low-intensity steady state (LISS) session on an empty stomach first thing in the morning. Perform a 15-20 minute high-intensity interval training (HIIT) cardio session after your weight training session in the evening.
Many people despise cardio as they find it boring. If you are one of these people, you could spice up your training program by incorporating different equipment into your training regimen. Furthermore, you could switch training intensity and intervals to spice things up.
Avoid Liquid Calories
Most people lose track of their calorie intake while consuming liquid calories in the form of carbonated soft drinks. These can also cause blood sugar spikes and crashes, leaving you feeling tired and drained. During your weight loss program, you must also limit energy drinks and fruit juices.
Instead, you should opt for metabolism-boosting beverages such as green tea. Remember, water is the only beverage you need. Drinking a couple of glasses of water whenever you crave an energy drink or a sugar-laden beverage will curb your urges.
Capitalize on HIIT Resistance Training
You shouldn’t limit your HIIT workouts to cardio sessions. HIIT resistance training workouts can help fast-track your weight loss progress by improving your metabolism. They can also improve your physique aesthetics by toning your muscles.
A HIIT strength training workout lasts 15-30 minutes, making it a perfect fit for people with a packed schedule. Since most HIIT resistance workouts require minimal equipment, you could do them in your garage gym.
Cut Out Cheat Meals
Although losing 5 pounds in a month is possible, safe, and sustainable, it won’t be a walk in the park. You must stick to your guns for 30 days to achieve the desired results.
Most people consume anywhere between 500-1,000 extra calories in a single cheat meal. Burning these excess calories can take up to an additional week. Since we are on a tight deadline, you must cut out cheat meals on this program. You will sacrifice four cheat meals, but the results will be worth it.
Focus on Your Recovery
Sleep seven to eight hours each night to give your body enough time to rest and recuperate. You build muscle mass and shed weight while sleeping. Sleeping four to six hours each night doesn’t allow your body appropriate time to work its magic.
Use self-myofascial release, cold plunges, and weekly massages to improve your recovery. Plus, do not hold back from taking a day off from training if you feel sore and tired. Learn to listen to your body.
Avoid Alcohol
Alcohol is a no-go if you want to lose 5 pounds in a month. It is a source of empty calories, makes you retain fluid, shuts down your digestive system, and disrupts your sleep, which can hamper your recovery.
Alcohol increases your appetite, which is why folks tend to overeat while sipping their favorite drink. It can also lead to dehydration and decrease your exercise performance. Just like fast food, you must cut out alcohol for 30 days to achieve your weight loss objective.
Hydrate
Drinking water throughout the day can help you avoid dehydration. Furthermore, it can improve your metabolism, regulate your appetite, boost your training performance, flush out toxins, and improve your digestion. Drink at least a gallon of water daily to ensure optimal body function and performance and lose 5 pounds quickly.
Follow an Active Lifestyle
A sedentary lifestyle is one of the biggest reasons behind weight gain. Staying active throughout the day improves your metabolic rate, helping you burn more calories. Become more active by being mindful of your choices. Take the stairs, bike to work, and use a standing desk for work.
Control Your Stress Levels
Your body release cortisol whenever you are under stress. Cortisol and adrenaline are the stress hormones that make you hold onto excess fat. Use relaxing activities like yoga, meditation, reading, or listening to calming music whenever you are stressed. Seek a medical professional’s help if you are dealing with chronic stress.
Find Your Support System
It is your friends and family’s fault if you cannot achieve your weight loss goal in the desired time. No, I am just kidding. But really, your near and dear ones, directly or indirectly, play a vital role in your transformation journey.
You must find a support system that helps and motivates you on your transformation journey. Surround yourself with people who are trying to lose weight and can understand what you are going through.
Keep yourself accountable by sharing your goals and progress with your friends, family, and coaches. It will keep you motivated and push you to achieve your objectives. It might also push others to join you, which is a win-win for everyone involved.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Losing 5 pounds in a month might sound like a gargantuan ask for newbies. It might sound impossible and borderline offensive. However, you must not let this big goal stun you. All you need to do is take that first step.
Start by limiting your portion sizes or cutting out the soda from your lunch, and with this, you’ll have taken the first step toward losing 5 pounds. You don’t have to adhere to all the 15 steps mentioned in this article at once for a successful weight loss campaign.
Begin with making one small change and steadily incorporate other steps until the first pound comes off. After that, it is all about doubling down on your strengths, and you’ll achieve your goal before the 30 days are up. Now, go, get it, tiger!
Related:
References
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Kali Muscle Claims to Eat 1 Meal a Day: ‘Everything We Learned is Fake’
Internet sensation Kali Muscle, real name Chuck Kirkendall, is on a mission to push back against the rampant use of steroids. After suffering a series of health challenges, he revamped his training and diet regimen to live a healthier life. In a recent Escaped Fitness interview, Muscle claimed he only eats one meal a day and argued against consuming too much food and bulking up.
Kali Muscle first rose to prominence for his massive build and brash personality online. Having grown up in challenging circumstances, Kali started working out as a teenager to channel his energy. He also grew up playing several different sports. Eventually, Kali found himself in trouble and got locked up in his college days but didn’t let the setback dictate his life.
Kali continued to train passionately behind bars with whatever equipment was available to him and managed to pack on the pounds before getting released in 2010. He had hopes of pursuing a career in bodybuilding and exploring the world of entertainment. He won the Mr. California contest in 2012 along with numerous appearances in music videos and more, which inspired fans given his respective Cinderella story.
In Jan. 2021, Kali joined forces with fellow social media influencer Big Boy for an intense training session at Gold’s Gym in Venice Beach, considered to be one of the Meccas of bodybuilding. The fitness stars progressed through the workout and crushed a massive set of 330-pound dumbbells made of solid gold. They later found themselves in an argument with the manager and were asked to leave the gym. Things didn’t end there as Kali nearly got into a fight outside the facility.
Kali Muscle / Instagram
Kali Muscle suffered a heart attack after his left artery was said to be 100% clogged in 2021. He was hospitalized but fortunately recovered. He used the experience to change his daily routine and started cleaning up his diet for longevity. A week later, Muscle issued a stark warning to bodybuilders to not ignore the warning signs their bodies might give them. He also blamed the health scare on plaque build-up in the artery from years of eating junk food and taking gear.
The 48-year-old laid out the dangers of bodybuilding in another cautionary message in April 2022. He admitted he used to avoid blood tests and health checkups due to a fear of finding out an issue. Then, he labeled bodybuilding as the unhealthiest sport because Open athletes pursue bigger physiques.
Kali Muscle revealed how he started using gear with an off-season stack he utilized during his days of competing on stage in May 2022. While he’s not sure if steroids were the sole reason for his heart attack, he’s convinced they certainly played a role in exacerbating the condition.
Last August, Kali encouraged people to avoid competing in bodybuilding shows. He argued against bodybuilders appearing to be healthy. Then went as far as to label the competitors ‘test dummies’ that are jeopardizing their health in the sport.
Kali regretted ever getting into competitive bodybuilding after a health checkup last October. He bashed rising Men’s Open sensation Andrew Jacked and former Arnold Classic champ Nick Walker for risking their health to improve their physiques.
Kali Muscle claims to eat 1 meal a day, pushes back against bulking
In a recent YouTube video, Kali Muscle shared his thoughts on consuming too much food and bulking up. He argued against the lessons he learned about nutrition while competing.
“Everything we learned to me is fake,” said Kali. “We used to laugh at people who take supplements in prison. We ate tuna, top ramen, mackerel, and peanut butter, that’s what did it though all those bad carbs.
“It’s big now. Everybody’s starting to wake up. I’m starting to see on social media what we’ve been told we need we don’t like six meals a day, four or three a day. I’ve been on this regimen since I had my heart attack. I’m down to 195 and I love it. Crazy shredded and don’t have to depend on food.”
“We’re just caught up in this culture that bigger is better. No. Let’s go look at some people that’s 80, 90, or 100 years old. They not fat, over muscular or buff.”
Kali claims to eat 1 meal a day
Kali claimed he consumes one meal a day or two at most while avoiding supplements.
“One meal a day, two max. I’m scared of all [supplements]. I’m scared of ingesting anything.”
In Nov. 2022, Kali Muscle opened up about his reasons for retiring from bodybuilding. He believes he could’ve ended up dead if he would’ve taken the steroids recommended to him by top coaches. He stressed the need for competitors to prioritize their health instead of focusing on pleasing judges.
The outspoken fitness influencer reinforced one of his most important messages in the latest offering and will help fans reconsider their goals. In addition, his 1-meal diet plan certainly raises some eyebrows as well.
RELATED: Kali Muscle: Here Is Why I Lost All My Muscle Size
You can watch the full video below.
Read also:
Published: 3 June, 2023 | 1:27 PM EDT
How To Gain Muscle Fast: The 12 Most Effective & Proven Tips
Every individual on this planet would gladly embrace the opportunity to effortlessly achieve instant muscle gains. However, life isn’t so easy.
Most gyms have an individual who has been lifting for several months, if not years, but cannot seem to move the needle in the right direction. Also, most lifters cancel their gym cards without achieving their goal physique.
Although most exercisers want a muscular physique for its aesthetic benefits, there is more to it than meets the eye. Building a jacked physique improves your overall strength, functionality, and athletic performance. It also reduces your risk of falls, improves brain health, boosts self-confidence, and promotes a better quality of life. [1][2]
Many newbies think advanced lifters are hoarding secrets that unlock super gains, such as if you read a certain Bible verse just before starting a workout, you’ll be blessed with the physique of your dreams. This is one of the reasons why beginners are always asking for ‘tips’ and ‘tricks’ from much bigger and jacked dudes.
We are sorry to be the bearers of bad news, but this assumption is only partly true. Yes, only partly. There are bodybuilding secrets that only the elite know. However, it is about to change with this article. Also, if you are wondering, reading a Biblical verse before a workout doesn’t do much. (I’ve tried it.)
In this article, we go over the factors that influence muscle gain and the most effective tips to gain muscle mass fast. We also uncover how much time you must expect to wait before seeing noticeable changes and answer some of the most frequently asked questions about this subject. We have a lot to cover, so let’s get right into it.
Factors Influencing Muscle Gains
Several factors determine how quickly you can gain muscle mass. While some are under your control, others cannot be modified. However, it doesn’t mean you cannot gain muscle or speed up your bulking progress. Fine-tuning these factors can get you to your dream physique in a record time. Furthermore, the 12 tips for gaining muscle mass can be clubbed under these factors.
Genetics
Genetic factors play a crucial role in your transformation program. Your genetics determine your body composition, structure, height, weight, and how much muscle mass you will gain in a particular time.
Genetically superior lifters will gain muscle mass and strength faster than their counterparts. However, folks that were left behind in the genetic lottery shouldn’t hang their heads low. You can make the most of what you’ve got by following an effective diet and training regimen.
Related: Bad Chest Genetics and How To Build a Barrel Chest
Hormonal Balance
An individual’s hormonal balance can turn the tide of muscle and strength gains in his favor. Folks with a generous level of natural testosterone production are better positioned to make muscular and strength gains.
High natural test production is the reason the ladies do not gain as much muscle mass as the men. Most steroids are synthetic versions of testosterone that boost your T-levels and muscle-building potential.
Other hormones that influence muscle gain include growth hormone and insulin-like growth factor 1 (IGF-1). Notably, you must avoid tweaking your hormone levels using supplements or gear, as it can have long-term health implications.
Age
Building muscle becomes more difficult with age as your natural testosterone levels decline. The decline in the muscle-building potential for both genders starts to occur after 40.
Although gaining muscle mass will become more complex with age, you can hold onto your gains by working hard in the gym and following a balanced diet. Folks who engage in strength training usually hold onto their muscle mass longer than untrained elderlies.
Muscle Memory
Muscle memory is often overlooked while discussing the speed at which an individual can gain muscle mass. If you are a gym regular, you’ve encountered a person who seems to have undergone an astonishing transformation practically overnight. No, these folks don’t have a version of The Vita-Ray Chamber that Steve Rogers used to transform into Captain America in their basement. Muscle memory hit them like a lightning bolt.
Do some digging, and you’ll find that these folks had a decent physique back in the day and have just recently resumed training. It is much easier for a person to regain muscle mass than for a new lifter to build it. This is why you should never compete with anyone at your gym; you never know where they are coming from. Trying to keep up with them can lead to burning out or, even worse, an injury.
Experienced lifters will start seeing positive results within a couple of weeks after returning to their tried and tested diet and training program. In contrast, newbies should expect to spend 12-16 weeks adhering to a strict fitness routine before they achieve noticeable gains.
Related: Muscle Memory For Bodybuilding – How to Use It to Regain Lost Muscle
Training, Nutrition, and Recovery Program
This is a no-brainer. Your gains will depend on the effectiveness of your workout, diet, and recovery program. You cannot expect to build muscle mass while overlooking any of these areas.
Furthermore, you must be patient and consistent with your transformation journey to reap the fruits of your labor. Some people overlook their recovery to gain muscle fast; however, this can negatively affect their growth potential, lead to a muscle and strength plateau, and increase their risk of injury.
Lifestyle
Your lifestyle plays a significant role in determining how fast you can transform your body. Do you prefer the stairs over the lift? How often do you work out? Do you use a standing desk at work or sit on a chair for most of the day? And finally, do you prep your meals in advance or go out to your favorite fast food restaurant whenever you are starving? These factors will determine how quickly you shed body fat and build muscle.
12 Best Tips on How To Gain Muscle Fast
Spoiler alert: We do not have steroids on this list. All the tips mentioned in this article are WADA-approved (World Anti-Doping Agency) and will help you achieve a jacked and shredded physique while improving your overall health and well-being.
Without further ado, here are the 12 best tips for how to gain muscle fast:
Start with a Goal
Starting their transformation journey without a goal is the first mistake most people make. You must set SMART goals to speed up your results and get the best bang for your buck. SMART goals are:
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Bound
For example, “build muscle mass” is not a SMART goal. Instead, your goal should be to “build 2 pounds of muscle mass in a month.”
Furthermore, your muscle-building goals will also change depending on your training style. Bodybuilders that train for hypertrophy can expect better muscle-building results than CrossFitters who juggle multiple things.
No, this is not a jab at CrossFitters. It is just that you should be aware of the results you can expect and the difference between different training styles.
Use a Personalized Training Program
Most lifters make the mistake of following a cookie-cutter training program. Not only does this return poor results, but it also wastes a lot of time, effort, energy, and money. Each individual is different and will react to different training programs uniquely.
Owing to a lack of knowledge, many folks with a lagging lower body end up following a training regimen designed for a lifter with a weak upper body. An ideal training program will bring up your lagging muscle groups and polish your strengths.
Furthermore, you must follow a balanced training regimen to speed up your muscle gains. Your workouts should have a balance of compound and isolation lifts. Compound movements will help build muscle mass and strength, whereas isolation exercises will improve your conditioning.
In contrast to the popular practice, you should not eliminate cardio training from your muscle-building training program. Cardio exercises will help lower your body fat, which will improve your muscle definition.
Related: Build Your Program: How to Design the Perfect Training Plan
Work With a Coach
Most people try to do everything on their own in their muscle-building program. Using an expert’s help can speed up your gains by significantly shortening your learning curve. A personal trainer will give you a personalized training program to suit your needs. Plus, he can help avoid injuries by showing you the correct exercise form.
Also, seeking the help of a registered nutritionist can help you lose body fat and build muscle mass. Getting your training and nutritionist to work together can skyrocket your results. Hiring a diet and training coach might cost you a little money upfront but will pay dividends in the long run.
Eat More Calories
Sticking to your regular diet after starting a training program can help with body recomposition. It can result in fat loss and toned muscles. However, you shouldn’t expect significant muscle gains while sticking to the same diet.
You must enter a calorie surplus to build muscle mass, meaning you must eat more calories in a day than you expend. Eating a surplus of 500-1,000 calories daily can result in gaining 1-2 pounds weekly. [3]
However, you must ensure that the additional calories come from nutrient-dense whole foods. Eating empty calories can have counterproductive results as it can lead to a gain in body fat.
Nail Your Nutrition
After determining your daily caloric intake, you must follow a suitable macronutrient (carbs, protein, and fat) split to optimize muscle gains. Follow a high-protein and high-carb diet to gain muscle fast.
Focus on splitting your protein intake into equal quantities throughout the day to boost your recovery and build muscle mass. Furthermore, consume a carb-rich meal two to three hours before a workout to ensure you have enough energy stores to get you through a grueling workout.
Incorporate Progressive Overload Into Your Training
Most people experience muscle and strength plateaus during their muscle-building campaigns. These stagnations result from following the same training routine for a prolonged period. You must constantly challenge your muscles by switching up your training regimen. It will keep your muscles guessing and help you avoid a plateau.
Progressive overload involves gradually increasing the intensity of your strength training routine. You could do it by increasing the weight, frequency, number of sets and repetitions, or time under tension.
Contrary to what most lifters believe, you don’t always need to train to failure to achieve hypertrophy. Pushing your muscles to failure in each exercise can lead to overtraining, which can set you back on your muscle-building goals.
Use Advanced Training Techniques
Advanced training techniques are a progressive overload method. However, they deserve individual recognition. Using advanced training techniques such as super sets, drop sets, and intraset techniques can help ignite muscle growth, as they put your muscles under significant stress.
You can include two advanced training techniques (ATT) in a single workout. Notably, you don’t need to use an ATT in every exercise, as it can lead to muscle exhaustion and overtraining. Beginners should seek expert guidance while using these methods to limit their risk of injury and optimize their performance and results.
Train Each Muscle Group Multiple Times a Week
If you want to build bigger, fuller, and rounder muscles, you should train them multiple times a week. The more often you stimulate your muscles, the more opportunities they have to adapt to a higher workload, which can help them grow bigger and stronger.
Your training frequency will depend on your experience level. Beginners who follow a low-intensity full-body training regimen can train each muscle group up to thrice weekly. However, advanced lifters following a high-intensity regimen should limit their weekly workout frequency to two sessions per muscle group.
Switch Your Training Routine Frequently
Staying glued to the same training regimen for a prolonged period can lead to diminishing results. You must consistently change your training style to keep your muscle guessing and avoid hitting an overhead ceiling. Besides switching training programs, changing training approaches can also be an effective technique for building muscle mass.
For example, if you’ve been following a bodybuilding program for an extended period, you could switch to a CrossFit program for improved metabolic conditioning, which can boost your muscle definition.
That said, you shouldn’t switch your training regimen too often, as it can lead to subpar results. Give your training regimen between 12-15 weeks to work its magic before trying a new workout program.
Focus on Your Recovery
Irrespective of how hard you train in the gym, you cannot make the necessary gains until you give your muscle enough time to recover. Remember, you break muscle tissue in the gym. They grow back bigger and stronger outside the gym, especially while you’re sleeping.
Feel free to take a day off if you feel sore from your workouts. Pushing too hard without proper rest can lead to overtraining and increase your risk of injury. Furthermore, you could use self-myofascial release, massages, and cold plunges to speed up your recovery.
Supplements
Although supplements are not necessary for building muscle, they can help you on your journey to a more aesthetically appealing physique. Furthermore, supplements are a godsend for people who cannot meet their macronutrient needs through nutrient-dense whole foods.
Pre-workout, Whey protein, creatine, and BCAA supplements are all you need to build muscle mass. However, take this with a grain of salt as the optimal supplements for you can change depending on your current physique and training objective.
Track and Monitor Progress
You must track and monitor your progress to keep yourself accountable. Having a SMART goal is like racing against the clock. It will push you to do your best and surpass expectations. You could track your progress using photos, taking body measurements, and keeping a training journal where you record your exercises, sets, reps, weights, and the RPE (rate of perceived exertion).
Sharing your goals and progress with your family, friends, and coaches will keep you accountable. Furthermore, it can motivate your near and dear ones to join you and work towards their best self.
Gaining muscle mass and strength requires time, patience, consistency, and determination. You should be willing to stick to your training goal for a long period. It doesn’t end here. You must work just as hard to maintain your gains.
How Much Muscle Can I Gain and By When Can I Expect Results?
Much Muscle
The rate at which you gain muscle mass and the expected time before you can see noticeable results will depend on several factors, including your genetics, age, gender, hormone levels, training, diet, recovery program, and lifestyle. Further, your commitment and adherence to the 12 tips mentioned in this article will dictate your results.
Most people can expect to build between 0.5 to 2 pounds (0.22 to 0.9 kilograms) of muscle in a month. That said, the amount of muscle you gain in a month isn’t necessarily the same as the gain in numbers you see on the weighing scale. The uptick in your weight could be the result of a combination of water weight, muscle mass, and fat build-up. [4]
Building muscle mass isn’t as simple as it might sound. It requires stressing your muscle fibers to a point where they must adapt and grow bigger and stronger to handle the load. Your body does this by building or recruiting more muscle fibers, increasing their density and numbers.
Furthermore, the amount of muscle mass a beginner can gain will vary from what an advanced lifter can accomplish. Beginners initially experience quick and significant muscle gains; however, their rate of growth tapers as they gain more experience.
Lifters can boost their muscle and strength gains with high-intensity training. On the flip side, their gains might tank if they decrease their training frequency, volume, or intensity.
FAQs
What is the fastest way to gain muscle mass?
A lot goes into building muscle mass. It is a combination of several things. You cannot build muscle mass by tweaking one thing in your daily routine, let alone doing it quickly. Following the 12 tips mentioned in this article will help fast-track your muscle-building progress.
How much muscle mass can I gain in a week?
It depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery. That said, an average untrained individual can gain around 0.25-0.5 pounds (0.1-0.2 kilograms) of muscle mass per week. However, this rate decreases as you gain more experience and approach your genetic potential.
Can I gain muscle without entering a calorie surplus?
Weight training while sticking to your original diet can help achieve body recomposition and a well-toned and sculpted physique. However, you must enter a calorie surplus and eat a protein-rich diet to build muscle mass.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The 12 muscle-building tips mentioned in this article are backed by science and endorsed by fitness experts and athletes. The quickness of your gains depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery.
Remember, building muscle mass and strength is not a sprint but a marathon. Gaining quality muscle mass can take time and demand commitment and patience. Pushing too hard too soon can lead to excess fat gain and increase your risk of injury. You must stick to your guns when the going gets tough. Focus on improving in each workout, and the results will follow. Best of luck!
References
Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016 Apr 1;9(2):159-167. PMID: 27182422; PMCID: PMC4836564.
Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019 Jan 31;1(1):CD012424. doi: 10.1002/14651858.CD012424.pub2. PMID: 30703272; PMCID: PMC6360922.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. 2019; 16(24):4897. https://doi.org/10.3390/ijerph16244897
How to Lose Upper Body Fat
Losing fat can be a slow and frustrating process. Whatever diet or exercise routine you use, the results can never come quickly enough. It’s even harder to lose fat from specific areas of your body, such as your lower abs or thighs.
That’s because spot reduction, or losing fat from one area of your body, is impossible. Your body stores fat randomly and globally and burns it much the same way.
That’s not to say you can’t lose fat from your upper body. It’s just that you’ll need to lose it from the rest of your body at the same time. Sadly, when it comes to losing fat, you cannot target just your upper body.
That said, most people need to lose fat from all over, even if they mostly care about one particular body part. Lowering your overall body fat percentage will have the most significant possible impact on how you look, feel, and perform.
In this guide, we reveal the exercise, diet, and lifestyle strategies you need to use to lose fat from your upper body, midsection, and legs.
What Causes Upper Body Fat
Body fat, or, more scientifically, adipose tissue, is caused by several factors, including diet, lifestyle, and physical activity. But, in simple terms, you gain body fat when you consume more calories than you burn. This is called a calorie or energy surplus.
It’s estimated that a pound of body fat is equal to 3,500 calories, so if you eat 500 more calories than you need per day, you’ll gain about one pound of fat per week (seven days x 500 calories = 3,500/one pound).
Now, it’s important to understand that thermodynamics seldom works this precisely, and things like the rate of calorie storage vs. intake vary from person to person. However, it’s unequivocal that overeating, consuming too much junk food, and/or being too sedentary will lead to body fat accumulation and weight gain. High stress levels, too little sleep, certain medications, and genetics can also increase the risk of weight and fat gain.
As previously mentioned, your body stores fat globally, i.e., all over. Some people store more fat in their upper bodies, while others accumulate it in their abdomens or legs. Fat deposition is primarily the result of genetics and, as such, is something you cannot control or change.
The good news is that no matter where your body stores fat, you can eliminate it with diet and exercise. It might not go from where you want initially. But stick to your fat loss plan, and eventually, it’ll go from the places you want to lose it.
Fat Loss Basics
The best way to lose fat and keep it off is to make exercise and healthy eating habitual. Taking positive daily action for many weeks and months will produce better results than crash diets and extreme workout plans that only last a few days.
While workouts that promise to burn 1000 calories can lead to weight loss, the chances are that you won’t be able to maintain such an intense training program for long. The same is true for crash diets, where you only eat a few hundred calories a day. Hunger and cravings are inevitable, and it won’t be long until you cheat or quit your diet.
As such, it’s generally best to adopt a more moderate and enjoyable exercise program and combine it with a sensible diet.
So, forget about things like trying to lose 30 pounds in 30 days and, instead, settle in for the long haul and plan on losing 1-2 pounds a week. This will be far more enjoyable and sustainable, and your chances of success will be exponentially higher.
There are three key components to losing weight and keeping it off – all of which are outlined below.
1. Create a Calorie Deficit
Body fat is stored energy, and the only way to burn that energy is to create a calorie deficit. This means reducing your food intake to below maintenance level. For example, if you need to eat 2,500 calories to maintain your current weight, eating 2,000 would create a 500-calorie deficit. This will force your body to start burning fat for fuel.
It’s generally recommended that you should avoid reducing your calorie intake more than 1000 calories below maintenance. In fact, most people should aim for a 500-calorie-per-day deficit.
There are several ways to create a calorie deficit, including:
Eating smaller meals
Eating fewer meals or missing meals entirely, i.e., intermittent fasting
Eating less fat and fewer high-fat foods
Eliminating certain foods or food groups, e.g., cutting out junk food or carbs
Cutting out alcohol
Replacing high-calorie foods and meals with lower-calorie alternatives
However, any interventions MUST be sustainable. There is no point in starving yourself for a week only to overeat the next. Instead, whatever changes you make must stick, so you can continue doing them for as long as it takes to reach your goal weight or body fat percentage.
In terms of what you should eat to lose fat, this actually isn’t all that important, provided you reduce your calorie intake. However, weight loss is invariably easier when you eat natural, wholesome foods as they tend to be more filling and lower in calories than processed and junk foods.
For example, a typical small cookie contains 60 calories, whereas an apple also has about 60 calories. Needless to say, one cookie is never enough, but very few people feel like eating more than one apple.
Nutrient and fiber-rich foods digest more slowly and help keep you feeling fuller for longer. They also release their energy more smoothly, so you should experience fewer energy dips and cravings. They’re healthier, too, and a healthy body is better at burning fat.
The final thing to remember is that food is one of life’s great pleasures, so you should enjoy what you eat. If you hate your meals or they make you feel unwell, you have a readymade excuse for quitting your diet. Make sure you are comfortable with your dietary interventions, so you can stick with them for as long as necessary.
Use this calculator to determine your ideal calorie deficit for weight loss.
2. Develop A Sustainable Workout Routine
Cutting calories from your diet is only one way to create a caloric deficit. Exercise and general physical activity can also help you to go “overdrawn at the calorie bank.”
Firstly, let’s talk about exercise…
While it is possible to lose weight and burn fat without exercise, it’s much easier with it. In fact, numerous studies suggest that exercise plus diet is much more effective for weight loss than diet or exercise alone [1]. It’s a case of one plus one equals three!
Exercise serves several purposes for fat-burning and weight loss:
Increased caloric expenditure
All types of exercise burn calories at an accelerated rate. Exercising several times per week means you’ll create a more significant weekly calorie deficit. The bigger the calorie debt, the more fat you’ll burn and weight you’ll lose.
For example, let’s say you adjust your diet and create a 500-calorie-per-day deficit, which leads to a one pound per week weight loss. However, you also exercise four times a week, burning an additional 2,000 calories (a not unreasonable 500 calories per workout).
This adds up to a deficit of 5,500 calories, or about 1.57 pounds. Needless to say, this is a significant improvement over what can be achieved with diet alone.
Preservation of muscle mass and resting metabolism
It’s common to lose a little muscle as you lose fat. This causes a reduction in your basal metabolic rate, which is the number of calories you expend during 24 hours at rest. The last thing you want is to burn fewer calories, as doing so will make weight loss even slower.
Exercise, especially strength training, helps preserve muscle mass, reducing the risk of any metabolic slowdown.
This is because your body operates on a system of “use it or lose it.” By engaging in activities that challenge your muscles, your body is less likely to allow them to waste away, knowing it will need them for future workouts.
In addition, losing fat and muscle together can leave you skinny fat. Sure, you’ll be slimmer, but your body will be soft and weak. You’ll look good in clothes, but much less so in your bathing suit.
For this reason, exercisers who want to lose fat should engage in cardio AND strength training for best results.
Focus on your problem areas
While there are no specific exercises or workouts that target upper body fat – spot reduction being a fitness myth – that doesn’t mean that upper body training is a waste of time.
In contrast, it can be very valuable.
Upper body strength training lets you focus on any weak, soft muscles you want to tone up. You may even want to increase muscle size. Developing your upper body means that, as the fat starts to come off, what’s left will look healthy and athletic.
You can work on your chest, shoulders, upper back, core, and arms with strength training. However, don’t neglect your legs, as lower-body training burns more calories and is just as important as your upper body.
Increased dietary latitude
Eating less is one of the most important things you can do for weight loss. However, relying solely on a diet means you’ll have to be very strict with what you do and don’t eat. You may even have to reduce your caloric intake so much that you often feel hungry.
While being hungry is expected on a weight-loss diet, it can wear you down and eat away at your willpower, making it harder to maintain your reduced-calorie diet.
Adding exercise into the mix means you won’t have to slash your food intake so aggressively. You can eat a little more and still lose weight. You can even increase your exercise volume so you can enjoy eating foods that might otherwise derail your progress.
That’s not to say exercise gives you a license to cheat on your diet. However, it does earn you a little more latitude, so you can afford to relax from time to time.
In terms of how much and what type of exercise you should do, that’s up for debate. Some people swear by cardio, while others are fans of strength training. Some experts say you must exercise daily, while others recommend just 3-4 weekly workouts.
Ultimately, it’s up to you to choose activities you enjoy and a training frequency you can stick to. For example, if you only have time for three workouts a week, then that will have to suffice. But if you enjoy working out daily, then by all means, do so.
However, combining strength training with cardio is probably the best approach for most exercisers.
3. Lifestyle Factors
While the food you eat and your workouts will probably have the biggest impact on your weight loss and fat-burning success, certain aspects of your lifestyle can also be very influential.
Avoid sabotaging your hard work in the gym and the kitchen by paying attention to the following lifestyle factors:
Sleep
Poor sleep is often linked to weight gain and difficulty losing weight [2]. Not getting the recommended 7-9 hours of sleep per night can rob you of the energy you need to work out, lower your motivation and willpower, increase hunger levels, prime your body for fat storage rather than fat burning, increase cravings, and interfere with blood glucose and insulin levels.
Many people view sleep as a luxury when, in reality, it’s one of the best things you can do for your fitness and mental and physical health. Getting more sleep is usually a matter of going to bed earlier.
You can read more about the importance of sleep for fat loss and muscle gain here.
Stress
Stress is part and parcel of modern life, but too much can lead to weight gain and make fat loss harder than it needs to be. Prolonged stress causes a chronic increase in cortisol levels, a hormone that causes muscle breakdown. Losing muscle lowers your basal metabolic rate and, therefore, your fat-burning potential.
Stress also causes a rise in blood glucose, essentially putting the brakes on fat burning and priming your body for fat storage.
Constant stress also reduces your energy and willpower, and who hasn’t eaten junk food or drunk alcohol in response to stress?
Needless to say, lowering your stress levels can help make losing weight easier. Ways to reduce your stress levels include:
Guided meditations
Breathing exercises
Spending time in nature
Reading
Warm baths
Moderate exercise
Avoiding perfectionism
Better time management
Learning to delegate
Having a morning routine
Cutting down on caffeine and alcohol
Getting enough sleep
Physical activity
Exercise is only one way to burn more calories per day. Non-exercise physical activity (NEPA) also increases your daily caloric expenditure.
Many people are largely sedentary. Even if you exercise five hours a week if you have an office job, drive to and from work, enjoy passive hobbies, and don’t have kids or pets, you may not do enough physical activity to lose weight.
More and more of us earn a living in front of a computer screen. We drive to and from work, get our food delivered, watch TV to relax, and play our sports on game consoles. It’s easy to go several days without doing any meaningful physical activity.
Needless to say, this makes it much harder to lose weight and burn fat.
So, look for ways to inject your life with more movement. Anything that gets you up off your butt and moving your body will increase your caloric expenditure. Examples include:
None of these activities are particularly tiring, so you should have no problem doing plenty of them each day. In fact, if you do enough NEPA, your need for exercise is significantly lower. In fact, you could burn an additional 1000 calories a day just by staying busy:
Activity
Duration
Calories burned (male)
Calories burned (female)
Cleaning gutters
30 minutes
174–249
108–198
Cleaning or sweeping
1 hour
156–228
126–80
Moderate walking
60 minutes
348–498
276–396
Shoveling snow
30 minutes
183–264
147–210
Washing dishes
30 minutes
87–126
69–90
Total
3.5 hours
948–1,365
726–1,074
Try setting the alarm on your watch to sound every hour or so to remind you to get up and move. Even a few minutes will help, and done often enough could add up to several hours of calorie-burning non-exercise physical activity each day.
How to Lose Upper Body Fat – FAQs
Do you have a question about losing upper body fat or weight loss in general? No problem, because we’ve got the answers!
1. What are the best exercises for burning upper body fat?
Sadly, because spot reduction is a fitness myth, there are no exercises you can do that preferentially burn upper body fat. Fat accumulates globally and is used for fuel in much the same way.
There is no way to predict or influence which body fat stores your body will use first. Some people lose fat from their abdomen first, while others may lose it from their hips and thighs. This is genetic and determined by your hormones.
So, work out and diet for general fat loss, and eventually, that fat will come from your upper body, but this may not happen when or as soon as you want it to.
2. Which diet is better – keto, intermittent fasting, or paleo?
Keto Breakfast fried eggs, salmon, broccoli and microgreen.
Any diet that puts you into a caloric deficit will lead to fat loss, and there are a lot of different diets to choose from. While it’s generally best to avoid very low-calorie crash or fad diets, as they can be impossible to stick to, almost any diet will work, including the aforementioned keto, IF, and paleo.
The key to dietary success is picking a plan you can live with. Not for a week or a month but for as long as it takes to reach your target weight or body fat percentage. So, do some research and see which diet resonates with you.
For example, if you don’t like eating lots of protein and fat, keto is not the plan for you. Similarly, if you like eating three meals plus snacks per day, you’re probably going to hate intermittent fasting.
Alternatively, instead of following an off-the-peg diet, you could create your own healthy eating plan. Check out this guide to find out how.
3. How long does it take to lose upper body fat?
The rate at which you’ll lose fat depends on how much exercise you do and how large your caloric deficit is. For example, if you create a 500-calorie-per-day deficit, you should lose about one pound of fat per week. But, if you double that to 1000 calories per day, you could lose as much as two pounds per week.
However, more significant deficits are usually harder to maintain. Hunger can grind down your willpower and cause you to cheat on your diet. That’s why most experts recommend losing between 1-2 pounds per week.
While this might not sound like a lot, it’ll add up over time, and your progress will be more sustainable. When it comes to losing weight and keeping it off, slow and steady is generally best.
4. Which is better for fat loss – steady-pace cardio or high-intensity interval training?
Broadly speaking, there are two types of cardio – low-intensity steady state (LISS) and high-intensity interval training (HIIT). It’s often said that HIIT is better for fat loss, but this is not necessarily the case.
HIIT workouts burn more calories per minute than LISS, but they tend to be shorter, too. Also, because they’re so darn hard, you may not be able to do them every day.
In contrast, LISS burns fewer calories per minute, but you can go for a long time and potentially do them more often. As such, you may be able to burn more calories using LISS than HIIT.
Ultimately, both workouts can help you lose fat, so try them both and see which you prefer. Alternatively, do HIIT one day and LISS the next to enjoy all the benefits these two different workouts have to offer.
Read more about LISS vs. HIIT cardio here.
5. How can walking help me lose weight?
Walking is arguably one of the easiest ways to accelerate fat loss. It’s low intensity, so you can do lots of it, and it won’t tire you out or take anything away from your more strenuous workouts. In fact, walking can speed up your recovery by increasing general blood flow and flushing away exercise waste and byproducts.
But how much should you do to lose weight? There are a couple of ways to answer this question.
Firstly, you could choose a specific number of calories you want to burn and then determine how much walking you need to hit that goal. Use this calculator to estimate your walking needs.
Alternatively, you could clock up a certain number of steps each day, e.g., 7000, and then see how much weight you’ve lost at the end of the week. Not losing weight fast enough? Increase your step count by 15-20%. Most people can get good results by walking 10-15,000 steps a day.
Related: How to Walk for Fitness and Fat Loss
Finally, you could try incorporating rucking into your workouts. Rucking is walking with a weighted backpack and is arguably the best way to walk for fat loss. You can read more about rucking here.
Regardless, when it comes to deciding how much walking to do for faster fat loss, the answer is usually “do more.” You’ve got nothing to lose but fat.
Related:
How to Lose Upper Body Fat – Closing Thoughts
Sadly, there is no diet, exercise, or workout that preferentially targets upper body fat. Spot reduction is a myth. If spot reduction worked, everyone who did lots of abs training would have a rock-hard ultra-defined six-pack. You only need to look in the abs class at your local gym to see that isn’t the case!
So, instead of trying to burn fat from your upper body, train your body as a single, cohesive unit, and lose it from all over. Combine cardio and strength training with a sensible diet, and you WILL lose fat.
Be patient, let your body do its thing, and eventually, you’ll lose that upper body fat and the fat around your hips, thighs, and abs, too.
References:
Joseph G, Arviv-Eliashiv R, Tesler R. A comparison of diet versus diet + exercise programs for health improvement in middle-aged, overweight women. Women’s Health (Lond). 2020 Jan-Dec;16:1745506520932372. doi: 10.1177/1745506520932372. PMID: 32597335; PMCID: PMC7325539.
Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
Creatine Pros and Cons: Cracking the Code
The sports nutrition industry is convoluted. A few years ago, most supplement companies (and social media influencers) were going gaga over glutamine, arginine, and Tribulus. However, it wasn’t long before these supplements were disproven. Furthermore, most fad supplements have one (or rather two) things in common. First, they are hotly priced and can burn a hole in your pocket. Second, the only gains seen after taking these supplements are in the P&L statements of the manufacturers, whereas there is little to no difference in the bottom line of the lifters.
Fitness enthusiasts are a vulnerable bunch. Many supplement companies exploit their users by claiming insane results.
But enough with the rant about the supplement companies; let’s turn our attention to the true protagonist of the discussion — creatine.
Creatine is one of the most popular supplements in the sports nutrition industry. In stark contrast to all the supplements mentioned above, the sand-textured white powder is one of the most studied supps on the market. Many athletes believe it is as close to performance-enhancing drugs (PEDs) as we will ever get without violating the WADA (World Anti-Doping Agency) prohibited substance list. [1]
Contrary to what most people think, creatine is not a new supplement. Creatine was first discovered in 1832 when Michel Eugene Chevreul extracted the compound from meat. It entered the mainstream in 1992 after two Olympic gold medalists credited creatine as part of their success. [2][3]
In this article, we go over the basics of creatine, its advantages and disadvantages, dosage and safety, and the final verdict on whether you should add it to your fitness regimen.
What is Creatine?
Creatine is produced naturally in the human body from amino acids, the building blocks of protein. It is found primarily in muscle cells but is also present in the brain, central nervous system, and heart.
Creatine is also present in red meat and seafood. Creatine helps improve exercise performance and muscle mass by facilitating the recycling of adenosine triphosphate, primarily in muscle and brain tissue. This is a fancy way of saying that creatine helps shorten your rest duration between sets by replenishing your ATP reserves, allowing you to do more in a short period, which helps maintain a high training intensity.
Although creatine is produced naturally in the body and can be consumed through real food, many athletes prefer using a creatine supplement to optimize their creatine intake and get the most out of their training.
Creatine is widely used by serious lifters in supplement form; however, its use routinely generates several safety concerns. Besides talking about the pros and cons of creatine, we will also address how to take this supplement safely.
Pros of Creatine
Using creatine supplements entails several benefits, including:
Helps Boost Muscle Mass
Most people notice an improvement in overall muscle mass development within 8-12 weeks of starting supplementing with creatine.
Creatine increases adenosine triphosphate (ATP) production in the body, the primary energy source for muscle contractions. After you have built satisfactory muscle creatine stores, creatine supplements can enhance ATP synthesis, allowing for more prolonged and intense workouts, leading to greater muscle stimulation and growth. [4]
Plus, creatine improves muscle protein synthesis, which is the process by which the body builds new muscle tissue. Creatine can boost protein synthesis and increase the rate at which muscle fibers repair and rebuild after a workout. [5]
Creatine has also been shown to activate the mammalian target of the rapamycin (mTOR) pathway, a signaling pathway involved in muscle growth. This pathway regulates protein synthesis, cell growth, and muscle hypertrophy. [6]
Creatine supplements are infamous for making you retain water. Although water retention might not be ideal for an athlete on a shredding routine, others can benefit from the cell volumization delivered by creatine supplements.
Improves Strength and Energy
Creatine supplementation increases phosphocreatine (PCr) levels in the muscles, which can improve ATP regeneration. Quick ATP replenishment enhances your energy reserves, reduces muscle fatigue, and boosts recovery. Many lifters experience a sharp uptick in their strength levels after adding a creatine supplement to their stack.
A review of over 200 creatine-related studies has shown that supplementing with creatine can increase strength, power, and sprint performance by 5–15%. The study concludes that creatine supplements can promote significantly greater gains in strength, fat-free mass, and high-intensity exercise performance. [7]
Increases Recovery and Endurance
Creatine supplements can help shorten the rest duration between sets by improving your recovery. Also, it can improve your overall endurance and stamina.
The enhanced endurance and better recovery boost your overall training volume and intensity. It helps you perform more reps and sets and use heavier weights. You must ensure, however, that you are not compromising your exercise form to chase heavier weight, as it can increase your risk of injury.
By allowing for more repetitions, increased training volume, and higher workloads, creatine enables individuals to push their muscles harder and stimulate muscle growth.
May Reduce Muscle Loss in Older Adults
Studies show that creatine can slow down sarcopenia, which is an age-related, involuntary loss of skeletal muscle mass and strength. Sarcopenia is linked to physical disability, poor quality of life, and an increased risk of death. [8]
The loss of muscle mass with age results from natural hormone changes. The testosterone levels begin to drop about 1 to 3 percent a year, beginning around age 40.
Weight training combined with a creatine supplement can improve muscle health and help you retain muscle mass and volume.
Improves Cognitive Function
No, supplementing with creatine won’t turn you into Einstein or save you from flunking your math test. So, dry-scooping creatine before an exam is not a good idea.
Creatine is also found in the brain, and studies have shown that creatine supplements can help improve cognitive function by a massive 5-15% by increasing the compound’s level in your brain. [9]
A study found that consuming 5–20 grams of protein daily for a period of five days to six weeks can improve your short-term memory and intelligence or reasoning. [10]
Cost-Effective
This is one of the most underrated benefits of creatine supplements. This effective small-scooped supplement is one of the most budget-friendly supps on the market. A three-month supply of creatine costs you $25, whereas a 30-day serving of a whey protein can cost $45.
Don’t let the price of creatine fool you; they are as effective as they get. However, you shouldn’t limit your supplement stack to creatine. Combining creatine with a protein supplement will give you the best muscle and strength-building effects.
Cons and Safety Concerns of Creatine
Adding a creatine supplement to your fitness regime can have the following disadvantages:
Can Cause Bloating
Creatine can improve muscle cell hydration due to its osmotic properties, which can lead to water retention and possible weight gain as your body retains water. Many lifters do not like the additional weight gain caused by creatine use.
Since creatine is extremely hydrophilic and attracts water, you must ensure you stay hydrated throughout the day. Drink at least a gallon of water daily to reduce the risk of dehydration.
Furthermore, creatine has a chalk-like texture, which makes it hard to dissolve in water. Most people end up dry-scooping creatine, making the whole supplement experience inconvenient.
Digestive Issues and Gastrointestinal Discomfort
Although creatine supplements are generally well-tolerated, some people might experience digestive issues and gastrointestinal discomfort while taking this supp. The poor solubility of creatine monohydrate, the most popular creatine form, is often blamed for GI discomfort. However, there is no solid scientific evidence to back these claims.
Improper dosing, dehydration, and individual sensitivity can also be the reasons behind digestive issues after taking a creatine supplement. You must consult a healthcare professional if you experience any health issues while taking any supplements.
Not Suitable For People With Kidney Issues
Although many people believe that creatine use can cause kidney and liver disease, this is not the case. There is no scientific evidence to prove that using an appropriate daily dose of creatine supp can harm your organs. Creatine supplementation is safe for people following a high-protein diet.
That said, folks with impaired kidneys should always check with their healthcare providers before starting any new supplement.
Creatine Results Might Vary Depending on Your Genetics and Consumption Pattern
Like most things in bodybuilding and fitness, creatine results are not universal and can vary depending on your genetics, age, sex, fitness, and activity level. Furthermore, people that start with the loading phase might experience quicker results that folks that stick to the maintenance phase — more on this in the next section.
Omnivores naturally have higher creatine stores than vegans and vegetarians and might experience better and faster results from a creatine supp than their counterparts. Although noticeable muscle mass change might take 8-12 weeks, you’ll start seeing the strength and endurance benefits of creatine within a few weeks as soon as your muscle creatine levels reach the point of saturation.
Confusion About The Best Form of Creatine
Whenever a new supplement is launched, sports nutrition companies tend to milk the product by introducing different variations of the supp and claiming the latest to be better than the rest. It is no different with creatine supplements.
The six most popular types of creatine include monohydrate, ethyl ester, hydrochloride, buffered, magnesium chelate, and liquid creatine. Creatine monohydrate is the oldest and most-tested variation, and you should stick with it to build muscle mass and strength.
How To Use Creatine Safely
Creatine is one of the most researched and safest supplements. Nonetheless, you must keep a few things in mind to ensure safety.
Brand: You should only opt for reputable brands. Since creatine is usually low-priced, many companies enter the sports nutrition market by offering low-quality creatine, which can hamper your overall health.
Use a Suitable Form: Some people react to one form of creatine better than the other. For example, you might see great results from creatine monohydrate, whereas your training mate might be a fan of creatine HCL.
Dosage: Choose your creatine dose depending on your tolerance and other symptoms.
Hydration: Drink at least a gallon of water daily while supplementing with creatine.
You must stop creatine use immediately if you experience any health issues, such as acne, diarrhea, hair loss, digestive issue, or GI discomfort, and seek a medical professional’s advice before resuming the supplement use.
How To Take Creatine
There are two most popular methods of taking a creatine supplement:
Loading Phase
The loading cycle results in rapid muscle creatine level saturation. In this phase, an individual takes 20 grams of creatine daily for five to seven days. Based on his convenience, the user can split his creatine intake into four five-gram servings or five four-gram doses.
Following the five to seven days, you must switch to consuming 3–5 grams daily to maintain your creatine reserves and optimize muscle and strength gains.
Maintenance Phase
Consuming four to five daily servings of creatine can be overwhelming for most folks. You could begin your creatine intake with the maintenance phase to save yourself the hassle.
In the maintenance phase, you consume 3-5 grams of creatine daily. However, this technique may take 3–4 weeks to maximize your creatine stores. Conversely, you reach creatine saturation within seven days using the loading phase.
Notably, there is no benefit to creatine cycling. You could stick to the maintenance phase from the beginning and will get the same benefits as the loading phase in the long run.
Most omnivores consume between one to two grams of creatine daily through their natural diet, which makes their creatine stores 60%–80% full. Even an omnivore must use a creatine supplement to maximize their creatine reserves. The loading phase, which involves consuming 20 grams of creatine daily for five to seven days, boosts muscle creatine stores by 10–40%.
People with greater muscle mass generally require more creatine intake to reach creatine saturation and get the desired results from this supplement.
FAQs
I am a beginner and only do cardio. Should I take creatine?
Creatine can help improve your strength, power, total work capacity, and muscle mass and can be used by anyone. However, this supplement works best for athletes that train at very high workloads and need a spike in their power, endurance, and stamina to take their training to the next level.
That said, research shows that creatine also has therapeutic benefits, which can prevent muscle loss in older adults, reduce the risk of vascular disease, and improve brain health. These benefits make creatine supplementation suitable for everyone, even folks that do not train.
Does creatine cause muscle cramps?
Some users report muscle cramps after taking a creatine supplement. However, there is no conclusive scientific evidence to prove a link between the two. A possible reason for cramps could be that most people usually train harder after taking creatine, which could lead to muscle cramps. Plus, a high training intensity could cause dehydration and inadequate electrolyte balance, leading to muscle cramps.
Do I need to eat meat and fish for optimal natural creatine production in my body?
This is one of the most common questions from vegans and vegetarians about creatine. The short answer to this question is — no; your body can produce the required creatine endogenously, and you do not need to eat meat to optimize its natural production.
However, taking a creatine supplement can boost your creatine stores, which can give you better results.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Final Verdict
Creatine is one of the most studied and safest supplements. It can help you build and retain muscle, improve your overall strength and cognitive function, boost your recovery, and reduce age-related muscle loss. While each supplement has its advantages and disadvantages, creatine’s pros far outweigh its cons.
While advanced athletes are best positioned to get the most benefits from a creatine supplement, nothing is stopping a beginner from taking it. Furthermore, elderlies should use a creatine supplement for its therapeutic benefits.
Whether you choose the loading or maintenance phase, you must build optimal muscle creatine stores before you can expect results.
Ensure that you use a good brand and stay hydrated for the best results. So, what are you waiting for? Grab that little white-powdered scoop and head to the gym for your PR. Best of luck!
References
Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2. PMID: 23851411.
Butts J, Jacobs B, Silvis M. Creatine Use in Sports. Sports Health. 2018 Jan/Feb;10(1):31-34. doi: 10.1177/1941738117737248. Epub 2017 Oct 23. PMID: 29059531; PMCID: PMC5753968.
Close GL, Hamilton DL, Philp A, Burke LM, Morton JP. New strategies in sport nutrition to increase exercise performance. Free Radic Biol Med. 2016 Sep;98:144-158. doi: 10.1016/j.freeradbiomed.2016.01.016. Epub 2016 Feb 5. PMID: 26855422.
Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017 Jan;47(1):163-173. doi: 10.1007/s40279-016-0571-4. PMID: 27328852.
Ingwall JS, Weiner CD, Morales MF, Davis E, Stockdale FE. Specificity of creatine in the control of muscle protein synthesis. J Cell Biol. 1974 Jul;62(1):145-51. doi: 10.1083/jcb.62.1.145. PMID: 4407046; PMCID: PMC2109188.
Sun M, Jiao H, Wang X, Li H, Zhou Y, Zhao J, Lin H. The regulating pathway of creatine on muscular protein metabolism depends on the energy state. Am J Physiol Cell Physiol. 2022 May 1;322(5):C1022-C1035. doi: 10.1152/ajpcell.00447.2021. Epub 2022 Apr 13. PMID: 35417269.
Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. PMID: 12701815.
Candow DG, Forbes SC, Kirk B, Duque G. Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults. Nutrients. 2021 Feb 26;13(3):745. doi: 10.3390/nu13030745. PMID: 33652673; PMCID: PMC7996960.
Dechent P, Pouwels PJ, Wilken B, Hanefeld F, Frahm J. Increase of total creatine in human brain after oral supplementation of creatine-monohydrate. Am J Physiol. 1999 Sep;277(3):R698-704. doi: 10.1152/ajpregu.1999.277.3.R698. PMID: 10484486.
Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.
7 Benefits of Collagen for Muscle Growth: Unlock Your Muscle-Building Potential
We all know that protein is the key macronutrient for muscle growth. And when it comes to a protein supplement, most people immediately think of whey. Yet, while it’s the most popular protein supplement, whey isn’t the only one — and it may not even be the best.
Collagen represents the most abundant protein in your body. It is available in several supplement forms, including as a powder that can be added to shakes. So, how good is it for muscle growth? In this article, we discover whether collagen supplementation can help you pack muscle tissue.
What is Collagen?
Collagen is the most common protein in the body, representing between 25-35% of your total protein. The connective tissue that constructs your muscles, ligaments, skin, and tendons is made from it.
Collagen is made from the following three amino acids:
Proline
Glycine
Hydroxyproline
Depending on their configuration, these amino acids will produce one of 28 different collagen forms. The four most common forms are:
Type I
Type II
Type III
Type IV
Type I collagen represents 90% of the total collagen in your body. This dense form of collagen is responsible for the structure, support, and strength of your skin, bones, ligaments, and tendons.
Type II collagen is found in joint ligaments, where it enhances elasticity. It is also part of the intervertebral disc material that cushions the spine.
Type III collagen is contained in muscle, skin, and blood vessels.
Type IV collagen is found in the layers of the skin and ears, and kidneys.
Collagen is part of what is called the extracellular matrix. As such, it involves the construction and structure of every cell in your body.
As we age, our bodies produce less collagen. This decline begins in our late 20s or early 30s and is a major contributor to the wrinkles, joint stiffness, and sagging skin that are the hallmarks of aging. Lifestyle factors such as poor diet, smoking, and excessive exposure to the sun may exacerbate age-related collagen loss.
Collagen supplementation has become popular over the last decade or so to replace the amounts we naturally lose and for its claimed health benefits. Collagen supplements come in various forms, including collagen peptides, which are usually sold in powder form, collagen capsules, liquid collagen, and collagen chewable or gummies.
There are four main sources of collagen for use in supplements:
Bovine (cow)
Porcine (pig)
Marine (fish)
Poultry (chicken)
Benefits of Collagen Supplementation
Collagen supplementation has been shown to provide the following health benefits:
Improves Skin Health
Collagen is well-known as a skin rejuvenator and is used in most skin health products to help reduce wrinkles and replenish skin health. There is some solid science backing up collagen’s ability to enhance skin health. One study involved 114 women aged between 45 and 65. Over eight weeks, the women took either 2.5 grams of collagen or a placebo. At the end of the study period, the collagen group had reduced their wrinkles by 20%.
The researchers found that the supplementation increased elastin production and stimulated the body to produce its own collagen. As the anime suggests, elastin boosts the skin’s elasticity to help prevent wrinkles. [1]
Eases Joint Pain
Joint pain is often a result of degenerative bone disease or a breakdown of bone cartilage. Collagen supplementation can help by building up your protein stores to rebuild cartilage. It also stimulates the body to produce more natural collagen to contribute to this building process.
In one study published in the Journal of Agricultural and Food Chemistry, 80 people with severe joint pain were given either 2 grams of collagen daily or a placebo for 70 days. The collagen group experienced a decrease in joint pain from Day 35 onwards. The pain progressively decreased up to Day 70. [2]
Hormonal Balance
Collagen plays a big part in modulating hormones, especially estrogen. Once more, glycine is the key player here. This amino acid helps to activate estrogen receptors. This helps to channel the free estrogen floating around in your system and use it effectively. Doing so will help to prevent such problems as water retention and oxidative damage.
Promotes Better Sleep
One of the main reasons that people have trouble sleeping is that they are overheated. The most abundant amino acid in collagen is glycine, which has been shown to be able to cool the body. It does this by acting upon the NMDA receptor, which relaxes the blood vessels, allowing blood to flow more effectively through the body. This helps to cool the body down.
Glycine also inhibits a neuropeptide called orexin, which stimulates arousal and wakefulness. So taking collagen can help diminish its effects, helping us attain the relaxed, calm state needed to fall asleep.
Improves Liver Function
The glycine that makes up collagen assists in creating bile, the body’s main fat emulsifier. If we cannot produce enough bile, we will feel bloated and sick after eating a fatty meal. By supplementing with collagen, you can get the glycine you need to kickstart the bile production process. [3]
Collagen also helps offset liver inflammation resulting from excessive alcohol consumption.
Promotes Muscle Recovery
Collagen has been shown to improve muscle recovery after an injury. In one study, researchers found that collagen taken directly after a muscle rupture was able to significantly improve muscle recovery. It was noted that, following the injury, the body was, in effect, screaming out for more collagen. The researchers identified that the injury site needed more Type III collagen straight away; however, weeks later, there was still a demand for more collagen, but this time the Type I version.
Enhances Brain Functioning
Collagen helps support a healthy brain-blood barrier by exchanging compounds between the blood and the brain. The anti-inflammatory effects of collagen also protect the brain. There is also emerging research that suggests that collagen may play a part in neurogenesis, the formation of new brain cells.
Can Collagen Increase Muscle Mass?
Being the most abundant protein in the body, you’d think that collagen must have a role to play in building muscle, which is made of protein. And you’d be right — at least in people with sarcopenia (age-related muscle loss). Sarcopenia affects all men once they reach the age of around 30, with a loss of about 3-5% of total muscle mass every decade from 30 onward.
In a study by Zdzieblik et al., 53 men with an average age of 72 were put on a 12-week resistance training program. Half of them were given a daily dose of 15 grams of collagen, while the other half were given a placebo. Post-study testing revealed that the collagen group had a significantly greater increase in fat-free mass (4.2 kg average compared with 2.9 kg for the placebo group). Muscle strength gain and fat loss were also greater in the collagen group. [4]
Scientists believe that a key mechanism by which collagen boosts muscle growth when combined with resistance training is that it improves muscle protein synthesis and acts as a stimulus for muscle repair and growth after a strenuous workout.
Collagen has been shown to be especially good at inducing protein synthesis in people on a low-protein diet. Of course, most people trying to add muscle are just the opposite, but if you are on a keto diet or follow an intermittent fasting protocol, your protein intake will probably be lower than normal.
Collagen is an excellent source of the amino acids glycine and arginine, both of which are ingredients in creatine. So, when you take a collagen supplement, you are also ingesting two key building blocks of creatine. Creatine synthesizes ATP from the moment you start your workout. It’s what powers you through the initial seconds of your workout. In other words, a collagen supplement will help you generate maximum strength at the start of your workout. That is why the elderly men in the study cited above had an increase in muscle strength while those on a placebo did not.
Is Collagen Better Than Whey for Muscle Gain?
When it comes to supplements, many people have an either-or mentality. They need to know if this is better than that so that they can choose one over the other. The reality is that, in many cases, supplements are complementary. That is certainly the case when it comes to whey and collagen protein.
Whey could be considered a ‘better’ source of protein for muscle growth than casein because it contains more BCAAs (branched-chain amino acids). The three BCAAs – leucine, valine, and isoleucine — are the key drivers of protein synthesis.
Whey protein is a by-product of the cheese-making process. Whey liquid is dehydrated to form a powder. Whey protein is valued because it contains all nine essential amino acids and is fast digesting. Collagen, in contrast, is not an essential amino acid. Though high in glycine, proline, and hydroxyproline, it is relatively low in tryptophan, methionine, and histidine.
A 2018 study directly compared whey and collagen’s ability to build muscle. Eight men were given either 22 grams of whey or collagen protein 45 minutes before exercising, 22 grams intra-workout, and another 22 grams post-workout. The workout consisted of a 75-minute intensive cycle session. The post-study analysis revealed that the whey group had significantly greater protein synthesis levels. This was attributed to the higher levels of BCAAs in whey protein. [5]
A 2009 study by Hays et al. compared the nitrogen balance that results from whey and collagen supplementation. Nitrogen balance relates to the relationship between the level of nitrogen that enters the body through the diet and the levels that the body excretes. Positive nitrogen balance is needed to build new muscle. In this study, nine healthy women were given a whey protein supplement for 15 days. After a one-week washout period, they were given the same amount of collagen for 15 days. The analysis showed that the women had significantly higher levels of positive nitrogen balance during the collagen trial. [6]
The researchers also noted that, while collagen has a lower protein digestibility, on a per-gram basis, those proteins contained more nitrogen. This boosts the level of available nitrogen in the body, meaning that you can be in a higher nitrogen balance with less protein intake than you’d need if you were taking another protein source such as whey.
These studies confirm that collagen plays a vital role in building muscle. It boosts protein synthesis and promotes positive nitrogen balance. This is different from the muscle-building potential of whey protein, which is mainly based on its high levels of BCAAs. Ideally, you should take both collagen and whey protein supplements to maximize your muscle-building potential. In other words, you get more bang for your buck from collagen when it comes to maintaining a positive nitrogen balance.
Collagen Dose for Muscle Growth
The best way to determine the effective dosage for a supplement is to consider the dosages used in clinical studies. In the case of collagen, the study dosages range from 2 to 15 grams per day. If you’re training hard to build muscle, you should err on the higher side because your stressed muscle will have a higher demand for nutrients.
We recommend taking 15 grams of collagen daily for muscle growth.
Side Effects
While collagen supplementation is safe for most people, some may experience unpleasant effects due to intolerance or excessive dosage. Collagen supplements may be manufactured from fish and eggs, so people with an intolerance or allergy to these foods should look for an alternative source that is safer for them.
The following side effects may be experienced:
Skin rash
Acne
Inflamed skin
Scar tissue (fibrosis) in the liver
Kidney stones
Stomach upset
Diarrhea
Constipation
Heartburn
Abnormal heart rhythm
How Long To Take It
Collagen takes a relatively long period to be synthesized in the body and deliver noticeable results. Don’t expect results any sooner than six-eight weeks after beginning collagen supplementation.
The average length of collagen studies is about eight weeks. There have been no reported negative effects of long-term collagen use.
Alternatives
Collagen contains a unique chemical makeup, so finding a like-for-like substitute is not easy. Keratin, which is another form of protein found in hair, nails, and skin, has been promoted as a collagen substitute, but the existing research does not support its ability to replicate the benefits of collagen supplementation. [7]
There have been attempts to cater to vegans wanting to supplement with collagen. By adding human collagen genes to yeast, it can produce its own form of collagen.
You could also purchase individual supplements that contain the three key amino acids in collagen production; glycine, lysine, and proline.
Wrap Up
Several studies support collagen’s ability to promote muscle growth. It appears to simulate both muscle protein synthesis and the positive nitrogen balance needed for it to occur. When you combine this with the other research-backed benefits of taking collagen, it appears that taking collagen is a smart choice. A great way to get your collagen is in the form of a bone broth. To make bone broth, you simmer animal bones and connective tissue, which releases collagen and other nutrients into the liquid. Bone broth also contains muscle growth-promoting minerals such as magnesium and calcium.
I’ve been taking collagen in the form of bone broth for several years. I take a cup of it about an hour before my workout. Then post-workout, I have a whey protein shake. Combining collagen and whey in this manner gives me the best of both worlds. Whether you take collagen in the form of a powder, bone broth, capsule, or liquid, get into the habit of consuming it daily, and your muscle growth potential will get a serious boost.
References
Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-9. doi: 10.1159/000355523. Epub 2013 Dec 24. PMID: 24401291.
Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. J Agric Food Chem. 2012 Apr 25;60(16):4096-101. doi: 10.1021/jf205295u. Epub 2012 Apr 16. PMID: 22486722.
Yamashina S, Ikejima K, Enomoto N, Takei Y, Sato N. Glycine as a therapeutic immuno-nutrient for alcoholic liver disease. Alcohol Clin Exp Res. 2005 Nov;29(11 Suppl):162S-5S. doi: 10.1097/01.alc.0000189281.82523.6c. PMID: 16344603.
Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. PMID: 26353786; PMCID: PMC4594048.
Impey SG, Hammond KM, Naughton R, Langan-Evans C, Shepherd SO, Sharples AP, Cegielski J, Smith K, Jeromson S, Hamilton DL, Close GL, Morton JP. Whey Protein Augments Leucinemia and Postexercise p70S6K1 Activity Compared With a Hydrolyzed Collagen Blend When in Recovery From Training With Low Carbohydrate Availability. Int J Sport Nutr Exerc Metab. 2018 Nov 1;28(6):651-659. doi: 10.1123/ijsnem.2018-0054. Epub 2018 Oct 1. PMID: 29757056.
Hays NP, Kim H, Wells AM, Kajkenova O, Evans WJ. Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and body composition in older women. J Am Diet Assoc. 2009 Jun;109(6):1082-7. doi: 10.1016/j.jada.2009.03.003. PMID: 19465192.
Mokrejs P, Hutta M, Pavlackova J, Egner P, Benicek L. The cosmetic and dermatological potential of keratin hydrolysate. J Cosmet Dermatol. 2017 Dec;16(4):e21-e27. doi: 10.1111/jocd.12319. Epub 2017 Feb 6. PMID: 28164425.
How to Burn 400 Calories a Day: 12 Effective Ways To Flame Up Your Fitness
Most people want to lose weight but never start their transformation journey because they have no idea how to go about their weight loss goal. On the flip side, some folks spend so much time thinking through choices that they end up with analysis paralysis.
In this article, we will take you through the psyche behind burning 400 calories daily, the results you can expect, the prerequisites you should know about, and the 12 most effective ways to achieve your new goal.
You must enter a calorie deficit to lose body weight. A calorie deficit includes burning more calories in a day than you consume.
But why 400 calories and not 300 or 500 calories?
We are glad you asked. A 400-calorie deficit hits the sweet spot. It is not as intimidating as cutting out 500 calories from your diet. Conversely, it is more effective at helping you improve your body composition than cutting 300 calories, which can be slow. Nonetheless, even the slightest calorie deficit is a good place to start for beginners trying to get rid of their spare tire.
Since shredding 400 calories isn’t an overly ambitious objective, most people can achieve this goal by making small adjustments to their daily routines. Plus, you don’t even need to hit a gym to burn 400 additional daily calories, which is often a bottleneck for folks with a packed schedule. You could burn 400 calories a day by mowing your loan or biking to work.
So, without any further ado, let’s get into the article.
If I burn 400 calories a day, how much weight will I lose in a month?
This is probably the first question that popped into your head after reading this article’s title. That said, it is an excellent question since burning an additional 400 calories daily requires serious effort, and knowing the final result can motivate you when you don’t feel like working out.
According to the Centers for Disease Control and Prevention (CDC), cutting your caloric intake by 500-1,000 calories a day can lead to a weight loss of 1-2 pounds weekly. Plus, staying in this range will keep your physique transformation journey gradual, steady, and sustainable. [1]
You must burn 3,500 calories weekly to lose a pound of body fat. Breaking this into a daily target gets you to cut 500 calories from your diet. Similarly, restricting 400 calories from your diet leads to a 2,800-calorie deficit, which will result in a weight loss of 0.8 pounds per week. Sticking to this regime can help you lose around 3.5 pounds in a month. [2]
Summary: A daily 400-calorie deficit will lead to a 2,800-calorie weekly deficit, helping you lose around 3.5 pounds monthly. However, your gender, age, training intensity, and activity levels can influence your results.
How Long Does It Take To Burn 400 Calories?
The 500-1,000 calorie deficit mentioned above can be achieved by cutting calories from your diet and adding exercise to your daily regimen.
Depending on the type of physical exercise and intensity, you can burn 400 calories between 25 to 60 minutes of continuous work. An exerciser can burn calories more quickly during high-intensity circuit cardiovascular training compared to low-intensity bodybuilding-style resistance training workouts.
That said, no two people will lose the same amount of weight using the same techniques. Your weight loss results will depend on your age, height, weight, gender, activity levels, muscle mass, body fat percentage, and genetics. Meaning your training partner might lose more weight than you following the same techniques.
Men usually lose weight faster than women. Higher estrogen levels lead to greater fat storage among women. Men also tend to have greater muscle mass density, which improves their metabolic rate and spikes their fat loss progress.
Folks that engage in regular exercise usually lose weight faster than sedentary people. Furthermore, advanced exercisers will shed weight and body fat faster than newbie trainers.
Summary: As with the amount of weight you can lose in a month with a 400-calorie deficit, your genetics, age, gender, weight, training intensity, and experience will affect the time it will take to burn 400 calories in a day. However, you can torch 400 calories within 25 to 60 minutes of continuous work.
Prerequisites For Burning an Additional 400 Calories Daily
Knowing about the following things can make your weight loss journey easier:
Know Your BMR
Your basal metabolic rate (BMR) is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions, such as breathing, circulation, and cell production. For example, if your BMR is 2,000 calories, it means that your body burns 2,000 calories to sustain itself.
Your BMR depends on your age, height, gender, activity levels, genetics, and target body weight. We will not consider your BMR calories for the sake of this article. You must burn the additional 400 calories through physical activities. Need help to figure out your BMR? Check out our convenient online calculator to find out.
Use Cardio Machines With Monitors For Precise Calorie Tracking
If you hit the gym to achieve a calorie deficit, you should use machines with monitors to track your progress. Spending hours on a machine without a monitor or other method to track your calorie expenditure can leave you confused about your progress. Thankfully, most cardio equipment in the gym, such as the treadmill, elliptical, bike, Stairmaster, and rower, come with a calorie tracker.
That said, the number of calories a 200-pound male burns from running a mile in 10 minutes will be different from the calories a 140-pound lady burns who logs in the same distance. However, a cardio machine will return the same result for both users.
Furthermore, some low-quality machines tend to have uncalibrated monitors, which can give you skewed results. Inaccurate machines can lead you down the incorrect path, which brings us to our next point.
Wear a Fitness Tracker
Although the in-built calorie trackers are great, they are usually inaccurate. A study conducted by Sam Houston State University found that elliptical machines spike the number of calories burned by up to 100 calories for each 30 min of exercise at moderate intensity. [3]
Using a fitness tracker such as an Apple Watch, Fitbit, or a chest strap can better gauge the calories you burn during a particular physical activity or throughout the day. Plus, since these apps require you to input your age, height, and weight, they also give you a fairly accurate reading of the distance you cover while running.
Remember, when using these trackers, you should look at ‘active calories.’ Active calories are the ones you burn through all kinds of movement, from taking the stairs at work to playing with the kids to cleaning out the garage. You should start a workout on your tracker before engaging in physical activity to get more accurate results.
Use Calorie Burning Calculators
Folks that don’t have access to a wearable calorie tracker but want an accurate calorie-burning estimation can use our calorie-burning calculators to measure their fat-loss progress. You can use these calculators to plan your exercise or daily routine to ensure you burn 400 calories a day.
These calorie-burning calculators can also be used to double-check the data from your wearable calorie trackers or the numbers on the machine. A conservative approach to your calorie-burning progress best ensures you are meeting your objectives.
12 Ways To Burn 400 Calories
Given below are 12 effective ways to burn 400 calories in a single day:
Walk More
This is arguably one of the easiest and most convenient ways to burn an additional 400 calories daily. Folks that find intensive physical exercise intimidating should focus on walking more throughout the day to burn an extra 400 calories.
An average 140-pound person will burn 400 calories by walking 10,000 steps a day. Depending on your stride length and walking speed, walking ten thousand steps equates to about eight kilometers, or an hour and 40 minutes walking.
Remember, most of us cannot walk 10,000 steps in a single session. You must break down these steps into 6-8 smaller parts to complete the desired steps. You can schedule a longer 3,000-4,000 step walking session earlier in the day to get a head start.
Going on hikes on weekends is another fun activity that can help you get in the desired 10,000 steps on your rest day. Take your friends or family along with you on your walks, as it can allow you to spend some quality time with them.
Check Out: Calories Burned Walking Calculator: Find Calorie Burn from Walking?
Get Comfortable Doing Your Chores
You must gamify your daily routine if you want to burn an additional 400 calories without hitting the gym. Wash your dishes, mow your lawn, wash your car, scrub your bathroom floor, or do anything that keeps you moving. Time yourself doing these tasks and try to set a new record every time.
It will take an average 170-pound individual around 60 minutes to burn 400 calories mowing his lawn using a power mower. However, the same results can be achieved in under 50 minutes using a hand mower.
Mowing the lawn is an underrated low-impact cardio activity that will help you achieve your calorie deficit goal without stressing your joints.
Check Out: How Many Calories Does Mowing the Lawn Burn?
Play a Sport
Most of us quit playing sports after graduating from school or college. However, this is one of the biggest reasons many people gain weight.
Most sports require intense physical effort, which can help keep you in shape. Plus, playing a team sport can make you feel like a part of a community, which can make you stick to the sport for the long term.
Choose sports that involve a lot of running for optimal calorie-burning effects. For example, an average 180-pound individual can burn 400 calories in 35 minutes playing football.
Check Out: Calories Burned Playing Football Calculator
Running
Did you think we forgot running? No, we didn’t.
Most people have a love-hate relationship with running. However, you are more likely to get hooked on running after you get over the initial hump.
It takes an average 180-pound male around 50 minutes to burn 400 calories while running. He can cover a mile during this period.
If you are not a frequent runner, we recommend starting with shorter runs, like a 100-minute easy jog. Increase the distance slightly after every 4-5 days until you can finish the mile at a comfortable pace.
You could also choose between running outdoors or on a treadmill based on your comfort level. Notably, running outdoors is more challenging than running on a motorized belt.
Check Out: Calories Burned Running Calculator
HIIT Workouts
If your primary goal is to lose body weight, we recommend doing cardio-based high-intensity interval training (HIIT) workouts. These will get your heart racing and will get you to your 400-calorie goal quickly.
HIIT cardio workouts generally involve a 5-10 exercise circuit that has to be repeated 2-5 times. On average, a HIIT cardio workout can help you burn 400 calories in a 25-30 minute session.
You could use HIIT protocols, such as Tabata, AMRAP, ladder, and EMOMs, to increase your training intensity. Ensure that you do not compromise your exercise form while trying to push the intensity, as it can increase your risk of injury.
Check Out: The Best HIIT Ab Workout: Get Ripped Abs in Record Time
Cycling
Cycling is the perfect middle ground between walking and running. It is not as easy as walking or as intimidating as running, and it gets the job done.
An average 175-pound individual can burn 400 calories biking within 35 minutes. You can get it done much faster if you push the pace.
A bike is easy to incorporate into your daily routine. You could bike to work or run some small errands. Furthermore, most cities have biking clubs that go out for a ride on the weekends. Joining such a club can make biking more fun and adventurous.
Check Out: Calories Burned Biking Calculator
Swimming
Swimming is an incredibly effective way to burn calories, especially in the summer when running or cycling outdoors can be challenging.
A 150-pound person will burn roughly 400 calories during an hour-long swim at a moderate pace. Plus, swimming can help in muscle toning and heart and lungs-conditioning.
Swimming is a very low-impact exercise that is perfect for overweight or obese folks. It is much safer on your joints than jogging or running. Put everything you have got into a few laps, and you’ll be gasping by the end of your workout.
The freestyle stroke has the potential to burn the most calories, as it allows you to cover the most distance in the shortest time. However, you should constantly switch between strokes to keep things interesting and challenging.
Check Out: Calories Burned Swimming Calculator
Jump Rope
Jump rope is one of those exercises that looks super easy but will have you begging for mercy by the time you are done with it. Beginners should initially focus on mastering the rope swing and hand-eye-rope coordination. Advanced rope jumpers can challenge themselves with high-skill movements such as double unders and crossovers.
A 170-pound individual can burn around 400 calories in 25 minutes if he jumps between 100 to 120 times within a minute. This makes the jump rope one of the most effective calorie-burning activities on this list.
You could choose between jumping rope for time or setting a rep target for yourself. Choose your jump rope wisely, as it can make a world of difference.
Check Out: Calories Burned Jumping Rope Calculator
Dancing
Depending on who you are, dancing can be the most intimidating or comfortable exercise on this list. Most dancing styles are highly demanding and can help burn a lot of calories in a short period.
Dancing can improve your heart and lung health, increase muscular strength, endurance, and motor and aerobic fitness, improve muscle tone and strength, help with weight management, build stronger bones, and enhance your coordination, agility, and flexibility. Furthermore, dancing is an art form used for centuries to express feelings, emotions, and stories.
Salsa dancing can help you burn about 400 calories per hour.
Check Out: Calories Burned Dancing Calculator
Yoga
Although most people consider yoga a relaxed exercise routine that requires sitting on an exercise mat with closed eyes, it is much more than that. Many yoga poses will send your heart rate through the roof and challenge every muscle, bone, and ligament in your body.
You should opt for Vinyasa yoga if your goal is to burn calories, as it is one of the most intensive forms of yoga. It can help you burn an average of 400 to 500 calories per hour.
Remember, you must perfect your poses to get the most benefit from yoga. We recommend joining a yoga class to learn the basics until you form a solid base and can do it on your own at home.
Check Out: Yoga Calories Burned Calculator
CrossFit
CrossFit involves constantly varied high-intensity functional movement, which can be broken up into three elements: weightlifting, gymnastics, and metabolic conditioning. It makes CrossFit a highly-intensive exercise form, which can help burn a lot of calories in a short period.
Since the CrossFit workouts are so varied, it is difficult to put a number to the calories you can burn during one of the workouts. However, it is not uncommon for an athlete to burn up to 400 calories during a 20-30 minute CrossFit workout.
Check Out: How Many Calories Does CrossFit Burn?
Resistance Training
Bodybuilding-style resistance training isn’t given its due credit when it comes to burning calories. However, a bodybuilder can burn 400 calories within an hour during a free-weight training session.
You must maintain a high training intensity to burn 400 calories in 60 minutes. Resting more than 120 seconds between sets will lower your intensity and hamper your training performance. Remember, compound exercises burn more calories than isolation and machine movements.
Check Out: Calories Burned Resistance Training
FAQs
Is burning 400 calories a day safe?
Yes. Torching 400 additional calories daily is safe. Furthermore, it is below the CDC guidelines, which recommend limiting your calorie restriction to 1,000 calories a day. Burning 400 calories daily can help you lose 0.8 pounds weekly.
Can I burn 400 calories a day without exercising?
Yes. You could burn 400 (or more) calories daily without hitting the gym or even going near your running shoes. An average 140-pound (63.5-kilogram) person will burn 400 calories on average by walking 10,000 steps a day. If you cannot walk 10,000 steps daily, you could instead do all your chores yourself to enter a calorie deficit. Doing one hour of chores burns around 400 calories.
What are some fun activities that can help me reach the 400-calorie burning goal?
Contrary to what most people think, burning calories doesn’t have to be boring. In fact, choosing a boring activity is a sure-shot way of dropping off your fitness routine. You burn calories by engaging in any physical activity; hence you should pick something you can stick to for the long term or at least until you achieve your weight loss goal. Use our calorie-burning calculators to determine how many calories you can burn during your favorite activity within a specific period.
Wrapping Up
Burning 400 calories a day isn’t as difficult as most people make it out to be. Most folks can achieve this goal by following a 45-minute HIIT workout. People that do not exercise can still achieve the 400-calorie goal by adjusting their schedule to add an outdoor run, walking 10,000 steps, or doing daily chores like mowing the lawn, cleaning the house, and doing the dishes.
You must, however, remember to maintain a calorie deficit if your goal is to lose weight. Burning 400 calories and eating 500 calories over your maintenance calories will get you nowhere.
You could switch between the 12 calorie-burning methods mentioned in this article to keep your daily regimen interesting. We recommend using a wearable tracker like an Apple watch or a chest strap to get accurate results. So what are you waiting for? Put on your shoes and let that fat melt off. Best of luck!
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Glave, A. & Didier, Jennifer & Oden, Gary & Wagner, Matthew. (2018). Caloric Expenditure Estimation Differences between an Elliptical Machine and Indirect Calorimetry. Exercise Medicine. 2. 10.26644/em.2018.008.
The Ultimate Guide To Natural Bodybuilding: Best Training and Diet Tips
“Natty for life” is arguably the most popular catchphrase amongst fitness enthusiasts. Ironically, “natty for life” is often used as a hashtag by bodybuilders that are guilty of using gear. But why are so many bodybuilders keen on coming off as natural?
Many people consider steroid use as a form of cheating. It is believed that folks on juice have it much easier than their natural counterparts. Whether this assumption is true is out of the scope of this article. However, you can rest assured that you will gain much more praise and recognition if you have built a diced physique without using performance-enhancing drugs.
Furthermore, unlike the governing bodies of most sports, such as Olympic weightlifting, American football, or fencing, the leading bodybuilding organization, the IFBB Pro League, does not enforce drug testing. As pro bodybuilders are not required to take doping tests, they can take anything under the sun to build a blockbuster physique.
If you aspire to compete in bodybuilding shows, knowing that most famous folks in the sport are using gear puts you at a significant disadvantage. Drug use is not limited to professional bodybuilders; many people start their first steroid cycle in hopes of breaking through on social media.
In this article, we dive deep into natural bodybuilding, the difference between being a natty and a juiced-up bodybuilder, the scope of natural bodybuilders in the IFBB Pro League, and the best training and nutrition tips for building your dream physique. We also cover the 14 best natural bodybuilders that are excellent role models for aspiring natural bodybuilders.
Before we get to the meat of this article, we must clarify that this article is not about dissing bodybuilders who use gear. We are the first to admit using PEDs requires significant dedication and commitment.
What is Natural Bodybuilding?
Ronnie Coleman, Jay Cutler, Phil Heath, Kai Greene, and Flex Wheeler are some of the greatest bodybuilders of all time. However, these legends share one thing in common — they are not natural bodybuilders.
So, what is natural bodybuilding?
Simply put, natural bodybuilding involves building a muscular, balanced, symmetrical, and diced physique without using drugs. Conversely, enhanced bodybuilders use synthetic hormones that imitate the male sex hormone, testosterone, to help with the growth and repair of muscle tissue.
The sport of natural bodybuilding has evolved tremendously over the last couple of decades. We now have multiple natural bodybuilding organizations that promote several natty bodybuilding shows throughout the year.
These natural bodybuilding organizations conduct several tests and have varying guidelines on what their athletes can and cannot take.
Natural bodybuilders are generally smaller than enhanced athletes who use PEDs, such as HGH (human growth hormone), testosterone, Trenbolone, and deca, which results in significant structural changes in the human body. The Open division bodybuilders of the untested bodybuilding leagues are substantially bigger and heavier than their drug-tested counterparts.
Owing to the popularity of the IFBB Pro Mr. Olympia contest, the International Natural Bodybuilding Association and Professional Natural Bodybuilding Association (INBA/PNBA) started the Natural Olympia contest in 1998, which aims to crown the best natural bodybuilder in the world. Since then, the Natural Olympia has become the premiere bodybuilding contest for the natties.
However, we will go as far as to say that the chances of a natural bodybuilder beating an enhanced athlete in a no-holds-barred contest are as bright as a black hole in outer space.
Note: Fitness Volt doesn’t condone the use of performance-enhancing drugs. This article is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Natural Bodybuilding Federations
The following organizations are the most popular in the natural bodybuilding space:
International Natural Bodybuilding Association and Professional Natural Bodybuilding Association (INBA/PNBA)
World Natural Bodybuilding Federation (WNBF)
American Natural Bodybuilding Federation (ANBF)
Most of these drug-free bodybuilding federations use the WADA (World Anti-Doping Agency) guidelines that include 10 years drug-free of prescription/pharmaceutical hormones on the WADA banned substance list and two years free of over-the-counter hormones, pro-hormones, or banned substances listed or their chemical counterparts.
A natural bodybuilding federation can use blood, urine, and polygraph tests to check its athletes for drug use. These tests are done randomly throughout the year. Plus, most federations conduct drug tests on random bodybuilders before a competition.
Interestingly, most of these federations have the same bodybuilding divisions as the IFBB Pro League, including the Open, Men’s Physique, Classic Physique for the men, and the Open, Bikini, Physique, Fitness, and Wellness categories for the ladies.
The PNBA Elite World Tour and the Natural Olympia are the biggest competitions for natural bodybuilders. Although the biggest, these are nowhere close to the biggest untested competition.
In 2021, the total prize pool for the Natural Olympia was $65,000, and most division winners pocketed $1,000. On the other hand, the IFBB Pro League Mr. Olympia in 2022 had a $1.6 million prize pool, and the Mr. Olympia champ Hadi Choopan took home $400,000.
Considering this, you could think of natural bodybuilding as a hobby, whereas you could make a decent living competing in untested bodybuilding competitions.
Can natural bodybuilders become IFBB Pro athletes?
The IFBB Pro League is the world’s numero uno pro bodybuilding organization. Only IFBB Pro League bodybuilders are allowed to compete in the coveted Mr. Olympia competition, which is the biggest bodybuilding contest in the world.
Many people believe that no athlete can turn pro in the IFBB Pro League without using gear. However, this isn’t true.
Ronnie Coleman
Your genetics play a massive role in how far you can take your physique without using PEDs. The eight-time Mr. Olympia champion, Ronnie Coleman, turned pro in 1991. The 1964-born bodybuilder claims to have competed natural until the age of 30. He had taken 15th at the 1994 Olympia, his second O appearance.
Although not everyone is born with Big Ron’s genetics and work ethic, he proves that you can reach the top of the sport while staying natural.
If this wasn’t enough, the three-time Bikini Olympia champ, Ashley Kaltwasser, is the winningest IFBB Pro competitor. At the time of writing, she has 37 pro show wins to her name, which is seven more than the 2008 Mr. Olympia champ Dexter Jackson, who leads the men with 29 pro show wins. Kaltwasser claims to be a life-long natural bodybuilder.
Testing Problems With Natural Bodybuilding Federations
Doping tests can be expensive, and the natural bodybuilding federations must pay for them to get all their athletes tested. However, here lies a big problem. Competitive bodybuilding is not a mainstream sport. Plus, natural bodybuilding is a niche within a niche, meaning the money is tight for most of these natural federations.
Some of these federations rely on cheap doping tests, which often return incorrect results. An athlete who wants to appeal his test results must pay for the doping tests, which increases his competition budget. Plus, most of these natural bodybuilding federations charge their members a yearly doping test fee.
On the other hand, untested organizations like the IFBB Pro League don’t have to deal with doping tests, saving their athletes a lot of money and headache. With that said, enhanced athletes usually spend more on their gear in a month than natty athletes spend on their tests in a couple of years.
Furthermore, doping tests face a perennial problem. Athletes find ways to cheat the system. Cheating on drug tests is not isolated to bodybuilding. Many elite weightlifters, golfers, cyclists, and footballers have never failed their drug tests despite being on juice for years. People who are willing to do anything to be number one at what they do find ways to cheat a doping test.
Natural bodybuilding federations take their doping tests very seriously. The INBA/PNBA has a “Hall of Shame” section on their website that features bodybuilders that claim to be natty but have failed a drug test.
Diet Tips For Natural Bodybuilding
Enhanced and natty bodybuilders start with similar diets, training, and recovery programs. The main difference in their physiques is caused by drug use. As an enhanced athlete starts using gear, he experiences an uptick in his body weight due to increased muscle mass and strength, which requires him to eat more and lift heavier to sustain his gains. This cycle keeps bodybuilders hooked to steroids.
Calorie Goals
Your calorie goals will depend on your current physique, gender, genetics, age, height, activity levels, and goal physique. Use our convenient calorie calculator to determine your daily caloric goals.
Folks looking to build muscle mass should enter a caloric surplus (eat more calories than they burn in a day), whereas bodybuilders trying to lose weight should be on a calorie-deficit diet (burn more calories than they consume).
According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. Conversely, cutting the same amount from your daily diet can help you lose 1-2 pounds a week. [1]
Macronutrient Goals
After arriving at a daily calorie goal, you must break it down into an appropriate macronutrient (carbohydrates, protein, and fats) split.
The macronutrient split for most natural bodybuilders lies in the following ranges:
Carbohydrates: 35% to 60%
Protein: 30% to 45%
Fats: 10% to 30%
Bodybuilding consists of three phases — bulking, cutting, and maintenance. Your macronutrient split will change depending on the phase you are in. However, one thing remains consistent throughout the three phases for natural bodybuilders; they are always on a high-protein diet.
You must analyze your transformation progress weekly to ensure you are on the correct path. Add more calories to your diet if you’re unsatisfied with your bulking progress. On the flip side, cut more calories from your diet and do more cardio if you’re not shedding body weight fast enough. Arriving at the right daily calorie intake goal and macronutrient split can take some trial and error, and you must get comfortable trying new things.
Supplements
Recovery is often overlooked in a bodybuilding regimen. Most anabolic steroids, also known as super supplements, speed up your recovery, which helps the enhanced athlete get ready for their next workout relatively quickly. However, natural bodybuilders must emphasize their diet and recovery program to ensure optimal recovery.
Supplements are an excellent tool for natural bodybuilders to fill the nutrition voids in their diet. Whey protein supplements can help repair and rebuild stronger muscles, whereas a mass gainer supp can make adding more size easier. Creatine, BCAAs, pre-workouts, and glutamine supplements can also help boost your results.
You must also ensure you meet your daily micronutrient needs for overall physical development and better health, well-being, and functionality. Add a multivitamin supp to your daily routine if you cannot meet your micronutrient goals through real food.
Although supplements are a great way to meet your macro and micronutrient needs, you shouldn’t be over-reliant on them. Focus on achieving your nutrition needs through nutrient-dense whole foods.
Natural bodybuilders with competitive aspirations must check the banned substance list of their chosen bodybuilding federation to ensure the ingredients in their favorite supplements will not get them banned for life.
Training Tips For Natural Bodybuilding
There is no one-fits-all training program for bodybuilders. What works for your training partner might not work for you. You should follow a personalized training regimen that focuses on bringing up your lagging muscle groups and polishing your strengths.
Your training program will depend on your starting and goal physique. Your trainer might also change your training volume, intensity, and frequency depending on how you respond to an exercise regimen.
Here are some of the best training tips to help natty bodybuilders get the best bang for their buck:
Perform 3-5 sets and 8-12 reps of an exercise with 70-85% of your one-rep max to induce hypertrophy. [2]
Train your lagging muscle groups up to twice a week.
Limit your rest duration between sets to 60-120 seconds to maintain a high training intensity.
The eccentric (lowering) motion is just as important as the concentric (lifting) movement. Plus, focus on squeezing the life out of your muscles at the static contraction at the top.
Change your rep tempo to challenge your muscles.
Use advanced training principles like super sets, drop sets, and intra-set stretching to progressively overload your muscles.
Wait at least 48 hours before training the same muscle group again.
Switch your hand grip when possible to train your muscles from different angles and ensure overall development.
Avoid lifting too heavy close to a competition to limit your risk of injury.
Find a training partner that can push you to do your best in the weight room.
Hiring a nutritionist and personal trainer can help speed up your transformation progress and save you significant time, energy, effort, and money. Seek a certified professional’s help if you can afford it; it will pay dividends in the long run. Plus, it can help you build a solid foundation and considerably reduce your risk of injury in the gym.
14 Best Natural Bodybuilders
Most bodybuilders are on the fence about revealing their enhanced status. This trend was arguably started by the legendary Joe Weider, who barred bodybuilders competing in the IFBB from disclosing their drug use. However, things are changing for the better, as more pro bodybuilders are taking to social media and podcasts and sharing their drug cycles.
In this article, we have included bodybuilders from the whole gamut of the sport — we have athletes that compete in drug-tested bodybuilding competitions, social media stars, and athletes that compete in untested leagues.
Remember, there is no sure way to tell if an athlete has been a lifelong natural bodybuilder. In this list, we have included bodybuilders that have never failed a doping test. However, it could mean two things; first, these athletes have some of the best genetics in the world and have never used gear, or these folks are really good at gaming a drug test; you be the judge.
Without further ado, here are the 14 best natural bodybuilders:
Ron Williams
With 250 competition wins under his belt, Williams is the winningest natural bodybuilder of all time. His balanced, proportioned, and chiseled physique would make anyone question his natty status. However, Williams has never failed a drug test, making him one of the most genetically gifted natural bodybuilders ever.
Here are some of his achievements:
7-time Mr. Natural Olympia
7-time Mr. Natural Universe
7-time Natural World
Hall of Fame Inductee (2008): International Natural Bodybuilding Association
Donte Franklin
If you think natural bodybuilders cannot have mountain-like biceps, Franklin is here to prove you wrong. The 6-foot natural bodybuilder manages to grow and improve his physique every year, making him one of the most consistent nattys in the business.
Franklin likes to train hard and heavy, qualities he attributes as the secret to his incredible physique.
Paul Krueger
Krueger is one of the most dominant natural bodybuilders. He won the coveted Natural Olympia title in 2021, only a few weeks after getting his pro card. Notably, Krueger competed as an amateur bodybuilder for 25 years before turning pro and disrupting the upper echelons of the natural bodybuilding circuit.
Brandon Lirio
If you are a fan of the golden era aesthetics, you will love Lirio. He possesses excellent muscle mass, symmetry, balance, well-defined lines, and conditioning. Lirio is a three-time Natural Olympia champion and two-time Mr. Universe champion. He has also been inducted into the PNBA Pro Hall of Famer.
Derek Joe
Joe won the Natural Olympia Men’s Classic Physique division in his freshman year at the contest. The Classic Physique Natural Olympia champ has high expectations from himself. He nearly quit competitive bodybuilding after placing second at his debut amateur bodybuilding show in 2020. If it weren’t for the encouragement from his friends and family, Joe would never have competed at the 2021 Natural Olympia.
Steve Cook
Cook is one of the most famous fitness athletes and an OG bodybuilding YouTuber. He has appeared in numerous print and online publications and has a sizeable social media following. Cook claims to be a natural bodybuilder and has competed in the Men’s Physique division at the IFBB Mr. Olympia. His best placing was a fifth-place finish at the 2014 Mr. Olympia.
Mike Thurston
Thurston has an incredibly chiseled physique that would give his enhanced counterparts a run for their money. His washboard abs and perfectly-crafted pecs are the benchmarks for many natural bodybuilders.
Simeon Panda
Panda is one of the strongest and most popular bodybuilders on this list. The Brit was named one of the world’s top ten fitness influencers by Forbes and has over 8 million Instagram followers.
Ulisses Jr.
Ulisses Jr. is among the most famous Instagram fitness athletes. He is a must-follow on the photo and video-sharing app if you are always short on ab training ideas. The natural bodybuilder’s eight-pack abs are a symbol of his discipline, dedication, and commitment. Ulisses Jr. is among the few fitness social media celebs who have won multiple bodybuilding titles.
Lazar Angelov
If you are a fitness enthusiast, you already know about Angelov. His trademark beard, chest tattoo, and chiseled physique appear on several posters on gym walls across the globe.
Jeff Seid
Seid’s wide shoulders, narrow waist, and picture-perfect V-taper made him the youngest IFBB Pro bodybuilder of all time. The natural bodybuilder started training at the age of 12 and was an All-American wrestling champion before switching to bodybuilding.
Rob Riches
Riches has an incredibly shredded physique. The natural bodybuilder started lifting at the age of 15 after he fractured his shoulder in a mountain bike race; he has never looked back since. The British bodybuilder has competed in the BNBF, Musclemania, UKBFF, and NPA, all natty bodybuilding federations.
Ashley Kaltwasser
PED use is as widespread among female pro bodybuilders as men. Kaltwasser is the most successful natty female pro bodybuilder competing in the IFBB Pro League. She is famous for staying in incredible shape throughout the year.
Mike O’Hearn
We will get a lot of flak for this, as Mike O’Hearn is one of the most controversial nattys in the sport. However, The Titan has won the Mr. Natural Universe title four times and has never failed a drug test. Furthermore, O’Hearn was inducted into the INBA/PNBA Hall of Fame class of 2011, which is a solid endorsement of his natty status.
The American Gladiators star is also one of the strongest natural bodybuilders. He coined the term ‘powerbodybuilding’ for his unique training regimen that combines lifting super heavy weights while staying in a hypertrophy-inducing rep range.
10 Ways To Tell a Natty Bodyuilber From a Fake Natty
Every guy that is bigger than you is on the juice. No, I am just kidding. However, this is a great way to stroke your ego.
Before we get into the difference between natural bodybuilders and bodybuilders on gear, we must point out that although these things will apply to most people, there are some genetically gifted natty bodybuilder outliers who can give an average juiced-up bro a run for their money.
Here are a few tell-tale signs of a bodybuilder on steroids:
Extended Gut
An extended gut is a dead giveaway of a steroid user. HGH is usually responsible for causing a bloated gut among steroid users. Contrary to what most people think, steroids cannot spot increase a particular muscle group, like your chest or arms. When you take a PED, it acts on all your muscles, including your stomach and heart.
Extended guts due to steroid abuse hamper a bodybuilder’s physique aesthetics. They are also why untested bodybuilding contests received significant backlash between 2010-2016, including from Arnold Schwarzenegger, who pushed for rewarding more proportionate and aesthetically-appealing physiques.
Superhuman Muscle Mass
One of the first differences you’ll notice between a natty bodybuilder and a bodybuilder using gear is that the natural athlete has a much more achievable physique. On the other hand, enhanced bodybuilders have muscles you didn’t know existed. If a bodybuilder has a superhero physique with unexplainable proportions and conditioning, chances are he is on steroids.
Strength
Certain drugs, such as Tren and Dianabol, can make you super strong. If you notice a person lifting 1.5-2 times heavier than usual within a few weeks or has grown a crazy amount in a short period, he has probably started a cycle. Furthermore, social media influencers who lift crazy weights for an insane number of reps, for example, a 450-pound squat for 10 reps, are probably on juice.
Conditioning and Vascularity
Many enhanced pro bodybuilders use diuretics to achieve crisp conditioning. These PEDs drain water from your system, which helps improve your muscle definition and vascularity. If you encounter a bodybuilder with paper-thin skin, he is probably on steroids. Further, don’t let the jacked bro at your gym tell you that his roadmap-like forearm vascularity is because of their insane forearm training routine. The dude is probably on EQ.
Hair Loss
Most pro bodybuilders are neither bald by choice nor is it a fashion statement. Many steroids cause hair loss. If a person with a full head of hair starts experiencing a receding hairline while building a significant amount of muscle mass, strength, and conditioning, it is a sign he has started a steroid cycle.
Roid Rage
Many steroids can cause severe mood swings. Dianabol and Tren are especially infamous for causing short tempers. Bodybuilders on gear usually have a short fuse. The extent of anger usually depends on a person’s steroid tolerance and its dose.
Syringe Marks
Although steroids come in various forms, including oral and injectable, most pro bodybuilders prefer injecting their drugs as it delivers better and quicker results and minimizes wastage. Nonetheless, frequent injections can leave syringe marks on your body. Many bodybuilders like to use injections on body parts that are usually covered, like their glutes.
Acne
You are effectively altering your natural hormones by injecting steroids into your body. Many enhanced bodybuilders tend to experience acne, especially on their backs, while on a cycle. Notably, food allergies can also cause acne in natural athletes.
Gyno
Gynecomastia, also known as gyno, is a breast tissue swelling in men that is mostly caused by excessive production of estrogen or prolactin as a result of anabolic drug use. Synthetic testosterone is the primary cause of gyno in men as it can cause a testosterone and estrogen imbalance. [3]
Next Read: Gyno in Bodybuilding: The Ultimate Guide
Competing in Tested Federations
This one is a no-brainer. Fake nattys do not come near a tested competition. People who use multiple steroids throughout the year have a hard time stopping drug use or using steroid masks without compromising their physique.
With that said, untested bodybuilding competitions are more popular among fans than tested ones. It is arguably because people love to witness the mass monsters pushing the limits of the human body. However, natural bodybuilding is slowly and steadily building a cult following.
Advantages and Drawbacks of Natural Bodybuilding
Here are the pros and cons of natural bodybuilding:
Advantages
Improve Physique Aesthetics and Strength: Most people start lifting weights to improve their physique aesthetics. Natural and enhanced bodybuilding can improve your strength and muscle mass and boost your self-image and confidence.
Pride: If building muscle naturally wasn’t so appealing, the natty vs. fake natty debate would not exist. Natural bodybuilding is a testament to an individual’s grit, determination, consistency, and patience.
Longevity: This is arguably the biggest and most important difference between natural and enhanced bodybuilding. Using PEDs can cause irreversible damage and lead to chronic health conditions, whereas natural bodybuilding improves your overall health and well-being.
Boosts Testosterone Levels: Natural strength training can enhance testosterone production in men, boosting their strength, muscle mass, and overall health. Conversely, enhanced athletes inject synthetic test into their bodies, which can stop natural test production in their bodies. [4]
Know Your Limits: This one is a blessing in disguise. Most people start their first cycle with a single drug. However, the desire to look better pushes them to do multiple drugs simultaneously. It doesn’t end here. Some people also inject oils such as synthol into their muscles to make them look bigger, which can cost them a limb and even their life!
Disadvantages
Bigorexia: Whether you are an enhanced or natural bodybuilder, you will likely struggle with bigorexia. Folks dealing with bigorexia believe they are small and skinny, despite being typically or even unusually muscular. Bigorexia is one of the biggest reasons why many natural bodybuilders jump ships and make peace with drugs. However, the irony is these folks still cannot get rid of bigorexia after beginning their cycles.
Lack of Fame and Money: Natural bodybuilding is a cult within a cult sport. The prize money from winning some of the biggest natural bodybuilding shows is not enough to pay the monthly bills for most bodybuilders. Since it is such a small sport, even the best bodybuilders in the natural bodybuilding space have menial clout.
Comparisons: Tell someone you are a natural bodybuilder, and they will instantly compare you to some of the best enhanced bodybuilders. You must be prepared to explain the difference between natty and enhanced bodybuilding every time you meet someone new.
With all said and done, if you do not aspire to compete at the biggest competition in the pro bodybuilding circuit or have no plans to make a living out of your bodybuilding career, staying natural is hands down the better approach. Don’t get us wrong; natural bodybuilders can make considerable gains and compete in bodybuilding shows. However, the fame and compensation aren’t close to what untested athletes enjoy.
Being consistent with your diet, training, and recovery program will put you in the top 1% of the world and help you achieve your dream physique. Plus, if you have the genetics and talent, there is nothing stopping you from becoming a social media sensation and building a fitness empire.
Wrapping Up
Natural bodybuilding involves building your best physique without using anabolic steroids. Although natty bodybuilders can not build as big or conditioned a physique as top-tier enhanced athletes, testing your natural limits before going down the dark path is always advised.
While it might not be possible to win the coveted Mr. Olympia title while staying natural, you can absolutely build a Greek god-like physique without using a syringe. This article gives you the best diet and training tips for building a jacked natural physique. We have also covered the 14 best natural bodybuilders that are the role models of natty and enhanced athletes alike. So, what are you waiting for? Eat your chicken breast, take your vitamins, train, and you will never go wrong, brother. Best of luck!
References
Swerdloff RS, Ng JCM. Gynecomastia: Etiology, Diagnosis, and Treatment. [Updated 2023 Jan 6]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279105/
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Vingren JL, Kraemer WJ, Ratamess NA, Anderson JM, Volek JS, Maresh CM. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Med. 2010 Dec 1;40(12):1037-53. doi: 10.2165/11536910-000000000-00000. PMID: 21058750.
High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains
Tell your trainer you want to build size and strength, and he’ll put you on a bulking program. The quality of your bulk depends on the foods you eat. Furthermore, since a bulking program involves eating more than usual, you must consider the taste of your food to ensure you don’t fall off the gaining regimen before meeting your transformation objective.
In this article, we take you through the best 14 high-calorie foods for bulking that will help you build muscle mass and strength while satisfying your taste buds. Plus, we shed light on the basics of bulking, its types, and a few tips to supercharge your physique transformation.
What is Bulking?
Bulking is one of the three phases of bodybuilding, with the other two being shredding and maintenance. Whether you are a fitness enthusiast or a pro bodybuilder, you will spend a considerable amount of time switching between the three phases to ensure you are on top of your game.
In a bulking phase, an individual aims to put on muscle mass and size while maintaining his body proportions. You must enter a calorie surplus to achieve your bulking goals, meaning you must eat more calories daily than you expend. A calorie surplus leads to raised glycogen stores in your body, increasing your body weight. [1]
During a bulking phase, you must ensure that you do not compromise your body composition and gain excess fat. Follow a balanced bulking diet regimen that contains nutrient-dense foods and a customized exercise regimen to meet your muscle mass and strength goals.
Difference Between Clean Bulking vs. Dirty Bulking
After months of hard labor on a shredding program, most newbie fitness enthusiasts are ecstatic to hear that their trainer is putting them on a bulking routine. Their imaginary bulking program breakfast consists of their favorite sugar-laden cereal and fruit juice, lunch involves burgers and fries, and they wrap up their mythical diet with a dinner of fried chicken and a tub of Ben & Jerry’s. If this is your idea of a bulking diet, you have got it all wrong. This unhealthy gaining diet is also known as dirty bulking.
In a dirty bulking program, the focus is on consuming a large number of calories while disregarding the calorie sources, quality, and nutritional value. On the flip side, a clean bulking program involves meeting your daily caloric needs through nutrient-dense whole foods while maintaining an appropriate macronutrient and micronutrient balance.
The dirty bulking diet is favored by people who like an unrestricted diet. However, this diet can lead to chronic health issues like type 2 diabetes and hypertension as it involves eating high-calorie, often unhealthy, and processed foods.
Although following a dirty bulking diet is much easier than abiding by a clean bulking regimen, the unbalanced high-calorie foods in this diet can result in excess body fat gain, further leading to body composition deterioration.
Dirty bulking can lead to faster weight gain; however, it results in more excess body fat gain than clean bulking. Furthermore, you must not overlook the health issues related to eating junk food for an extended period.
In this article, we will stick to 14 high-calorie food for bulking that will deliver a healthy amount of carbs, protein, and fats and don’t come with trade-offs, including excess visceral fat gain or a higher risk of contracting chronic health conditions.
Related: Dirty Bulk vs. Clean Bulk – What’s the Difference, and Which is Best?
14 Best High-Calorie Foods for Bulking
Contrary to what most people think, you don’t need to go out of your way on a bulking program to add more size and strength. Eating bigger servings of healthy foods is incredibly effective in a bulking regime.
Here are the 14 best high-calorie foods for bulking that should be a part of your diet regimen:
Nuts and Nut Butter
Nuts and nut butter should be a staple in your bulking regimen, as they are calorie-dense, packed with macro and micronutrients, and incredibly versatile and convenient.
You could grab a handful of nuts at any point during the day as a snack or have them with one of your meals. Nuts and nut butter are rich in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are essential for overall health, hormone production, and supporting muscle growth. They also contain a decent amount of fiber, vitamins (such as vitamin E), and minerals (such as magnesium and zinc).
Besides being a good source of healthy fats, nuts also contain a healthy dose of carbs and proteins. You can switch between peanuts, almonds, walnuts, cashews, and hazelnuts to keep your diet interesting. Plus, each nut has a unique nutrient content, which can help ensure you never run into nutrient deficiencies.
While choosing a nut butter, favor organic products that do not have added sugar or flavorings. You must also read the nutritional information before buying a nut butter, as its nutrient content can change depending on the brand.
Peanuts (100g)
Calories
567kcal
Carbohydrates
16g
Protein
26g
Fats
49g
Peanut Butter (100g)
Calories
588kcal
Carbohydrates
20g
Protein
25g
Fats
50g
Mass Gainer Shakes
Mass gainer shakes are an incredibly useful food source for folks who have difficulty meeting their daily calorie and macronutrient goals through whole foods. You could also use a mass gainer shake as a post-workout recovery drink or a meal replacement. Plus, mass gainer shakes come in delicious flavors, making consuming a high-calorie content easier.
The table below details the nutrient content of the Transparent Labs Mass Gainer, which is one of the best mass gainers on the market. The nutrient content of each supplement can vary depending on its ingredients.
Mass Gainer Shakes (190g serving)
Calories
760kcal
Carbohydrates
109g
Protein
53g
Fats
13g
Lean Beef
Lean beef is a high-quality protein. A 100g serving of lean beef contains 26g of protein, 15g of fats, and no carbs. Many lifters overlook the importance of protein in a bulking regimen. A high-protein bulking diet improves your muscle density, which helps retain muscle mass during the shredding phase.
Plus, lean beef is packed with vitamins such as B-complex vitamins (including vitamin B12) and minerals like iron, zinc, selenium, and phosphorus, which can help with red blood cell production, energy metabolism, and immune system function. Lean beef is also a natural source of creatine, which can help build muscle mass and strength.
Lean Beef (100g)
Calories
250kcal
Carbohydrates
0g
Protein
26g
Fats
15g
Related: Protein Calculator: Find Your Daily Protein Intake
Olive Oil
Olive oil should be your cooking oil of choice during your bulking phase. One tablespoon of olive oil contains 119 calories and 14g of monosaturated fats, which can support hormone production, aid in nutrient absorption, and provide a concentrated source of energy.
The calorie-dense healthy fat source enhances the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Furthermore, olive oil has anti-inflammatory properties that can help soothe pains during an intense bulking strength training program. The versatile cooking oil can also improve your heart health. [2]
Olive Oil (100g)
Calories
884kcal
Carbohydrates
0g
Protein
0g
Fats
100g
Fatty Fish
Fatty fish are among the best high-calorie foods for bulking. Fish, such as salmon, contain omega-3 fatty acids and vitamins such as D and B2 (riboflavin). They are also rich in calcium and phosphorus and are a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Most people tend to meet their carbohydrate goals on a bulking regimen but tend to miss their protein and fat targets. Adding seafood to your diet can help fix the discrepancies. Since fish is a fast-absorbing protein source, eating salmon post-workout can kickstart your recovery process.
Salmon (100g)
Calories
208kcal
Carbohydrates
0g
Protein
20g
Fats
13g
Avocado
This fruit is one of the best sources of healthy fats. Besides being a healthy fat source, avocados contain a decent amount of fiber, which can help control your cholesterol and blood sugar levels.
Avocados also contain vitamins C, E, K and B-complex vitamins and minerals such as potassium, magnesium, and copper. Its rich, creamy flavor and anti-inflammatory properties make it a must-have in your bulking phase. You could have avocado in your salad with your meals or as a guacamole dip.
Avocado (1 Medium)
Calories
240kcal
Carbohydrates
13g
Protein
3g
Fats
22g
Whole Grains
Whole grains such as barley, cracked wheat, millet, quinoa, and black rice are complex carbohydrates that dissolve slowly into your bloodstream. It helps provide a steady energy supply, which can help power your intense training sessions.
Whole grains contain a healthy amount of fiber, which improves digestion, promotes satiety, and helps regulate blood sugar levels. They are also packed with essential vitamins and minerals. These nutrient-dense foods are incredibly versatile and can be consumed in different forms at any time during the day.
Multi-Grain Bread (1 regular slice)
Calories
69kcal
Carbohydrates
11g
Protein
3.5g
Fats
1.1g
Legumes
Legumes such as chickpeas, black beans, green peas, lima beans, kidney beans, and black-eyed peas are rich in carbs and protein. They also contain a healthy dose of fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.
Legumes are also complex carbohydrates that deliver a steady energy release, helping sustain intense and long workouts. Plus, legumes are economical and versatile ingredients that can be incorporated into various meals and recipes.
A 100g serving of legumes like chickpeas contains 364 calories, making them one of the best high-calorie foods for bulking.
Chickpeas (100g)
Calories
364kcal
Carbohydrates
61g
Protein
19g
Fats
6g
Eggs
Eggs are the darling of the fitness community. Folks on a bulking regimen should include a few whole eggs in their diet regimen as they are packed with protein and fats. One large whole egg delivers 78 calories, which is an excellent figure for a food source of its size.
Eggs are incredibly versatile. You could eat eggs at any time throughout the day. Many people prefer scrambled eggs over boiled eggs as they are easier to digest. Furthermore, the high-quality protein source contains essential nutrients, including vitamins A, B2, B6, B12, D, E, and minerals such as iron, zinc, and selenium, which can help improve your overall health.
Finally, the affordable protein source has high bioavailability, meaning it is easily absorbed and utilized by the body.
Whole Eggs (1 large boiled)
Calories
78kcal
Carbohydrates
0.6g
Protein
6g
Fats
5g
Chicken Breast
Chicken breast is one of the best protein sources, which can help balance your macronutrient split in a high-calorie diet. It contains all the essential amino acids required for muscle protein synthesis, making it perfect for people trying to build muscle mass in their bulking phase.
Chicken breast is also rich in essential nutrients, including vitamins B6 and B12, niacin, phosphorus, and selenium, which can boost energy production, metabolism, immune function, and overall health.
Chicken Breast (100g)
Calories
165kcal
Carbohydrates
0g
Protein
31g
Fats
3.6g
Sweet Potato
Sweet potato is one of the most delicious vegetables in an otherwise bland bodybuilding bulking diet. The complex carbohydrate is packed with calories and carbs, which will help add size to your frame.
Plus, sweet potato is rich in dietary fiber, both soluble and insoluble, which can aid digestion, promote satiety, and supports a healthy gut. It also contains a healthy dose of essential vitamins and minerals, including vitamins A, C, potassium, manganese, and B6.
Sweet potato’s antioxidating properties protect against cellular damage and inflammation caused by intense workouts during a bulking training program. Although a complex carb, sweet potato has a low GI score, meaning it has a low impact on your blood sugar levels. It allows you to meet your carb goals for your bulking phase without significantly spiking your blood sugar levels.
Sweet Potato (1 5-inch long)
Calories
112kcal
Carbohydrates
26g
Protein
2g
Fats
0.1g
Whole Milk
Milk is one of the most convenient high-calorie food sources to consume during a bulking phase. Folks undergoing a serious bulk find chugging a jar of milk easier than chewing countless amounts of chicken breast or legumes.
Besides a decent macronutrient split, whole milk is rich in essential vitamins and minerals, including calcium, vitamin D, B12, and phosphorus. It is also one of the most convenient and readily-available food sources around the world.
Whole Milk (1 cup)
Calories
149kcal
Carbohydrates
12g
Protein
8g
Fats
7.9g
Greek Yogurt
Greek yogurt is a high-quality protein source you could have with one of your meals or as a snack. The fast-absorbing properties of Greek yogurt ignite muscle recovery after intense workouts.
Greek yogurt often contains live and active cultures, contributing to a healthy gut microbiome. Your gut health is essential during a bulking phase for optimal nutrient utilization and immune function, as you’ll be eating significantly more calories than usual. Like milk, Greek yogurt is an excellent calcium source, essential for bone health and muscle function. It can help reduce your risk of injury and support bone strength.
Greek Yogurt (100g)
Calories
59kcal
Carbohydrates
3.6g
Protein
10g
Fats
0.4g
Cottage Cheese
This is a slow-digesting form of protein, which provides a sustained release of amino acids into the bloodstream. Cottage cheese contains casein protein which promotes muscle growth and prevents muscle breakdown during periods of fasting, such as overnight.
Ensuring your muscles have a constant supply of protein throughout the night will prevent muscle breakdown, which can be incredibly helpful during your bulking phase. Furthermore, the healthy fat source is packed with essential nutrients such as calcium, phosphorus, selenium, vitamin B12, and riboflavin. It also contains probiotics that promote a healthy gut.
Cottage Cheese (100g)
Calories
98kcal
Carbohydrates
3.4g
Protein
11g
Fats
4.3g
Tips For Eating High-Calorie Foods For Bulking
Here are a few tips to get the best bang for your buck from your bulking journey:
Find an Appropriate Caloric Surplus and Macronutrient Split
You must determine your daily calorie and macronutrient targets based on your lifestyle, current physique, and bulking objective. According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. [3]
After arriving at a suitable daily calorie intake goal, you must break it into an appropriate macronutrient (carbs, protein, and fats) split. Following an unbalanced macro split with high carb and fat intake can lead to excess body fat gain.
Eat Nutrient-Dense Foods
You shouldn’t mistake a bulking diet for a junk food diet. Relying on processed and refined foods to meet your daily calorie needs can hamper your overall health and well-being. You must stick to high-calorie whole foods to ramp up your bulking progress and keep your fat gain under check.
Related: Calorie Density Calculator
Follow a Personalized Training Regimen
Since the objective of a bulking program is to build muscle mass and strength, you must back up your high-calorie diet with a customized strength training regimen. Use progressive overload to ensure you are constantly challenging your muscles. Using the same training intensity, volume, and exercises for an extended period will lead to a muscle and strength plateau.
Furthermore, you must limit cardio and HIIT workouts during your bulking regimen as they lead to greater calorie burning, which can compromise your calorie surplus. Calorie-tracking apps can help ensure you are in a calorie surplus and meeting your macro goals.
Monitor Your Progress and Make Adjustments
Tracking your progress helps ensure that you are on the right path. Body weight, circumference, and body fat are reliable metrics for monitoring your bulking progress. You could also use photos to track your progress. These tracking methods will also keep you accountable.
Tracking your progress weekly will allow you to make quick adjustments if you feel your progress is unsatisfactory.
Follow The Bulking Phase With Cutting and Maintenance
You must always start a bulking program with a goal in mind. Starting your bulking journey without a set objective can lead to gaining excess body fat. The length of your bulking phase will depend on your starting physique and goals.
After achieving your bulking objective, you must follow the bulking phase with a cutting phase. Furthermore, you must switch to the maintenance phase after you reach your cutting goal. Most bodybuilders and fitness enthusiasts cycle between the three phases throughout the year.
Plan Your Meals in Advance
One of the reasons why so many people prefer dirty bulking is that it doesn’t require planning. You eat whatever you can get your hands on when you are starving. On the other hand, you must plan your meals during a clean bulk to ensure you are meeting your macronutrient goals.
Reserve one day of the week, preferably a Sunday, for prepping your meals. Use unprocessed foods that are nutrient-dense, easy and quick to cook, and have a long shelf life.
Frequently Asked Questions
How often should you consume cheat meals on a bulking program?
There is no hard rule about eating cheat meals on a bulking program. You don’t necessarily need cheat meals if you can meet your daily calorie goals with nutrient-dense whole foods. However, sticking to a strict diet regimen can lead to cravings, which opens room for a weekly cheat meal during a bulking regimen.
You must restrict yourself to one weekly cheat meal, as high amounts of processed food can skew your body composition and make you more vulnerable to contracting health conditions such as type 2 diabetes and high blood pressure.
How many calories should a bulking meal contain?
The ideal number of calories in a bulking meal depends on your personal preferences, current physique, daily calorie goal, and the number of meals you eat in a day, including snacks. Some people like to have a heavier breakfast and lunch and a light dinner, whereas others like to eat more balanced meals. If you eat three meals daily, you could consume 35% of your calories in your breakfast and lunch and the remaining 30% in your dinner.
Do I have to eat junk food during a bulking regimen to gain strength and muscle mass?
No! You must favor clean bulking over dirty bulking. Nutrient-dense foods like lean meats, whole grains, and healthy fats provide your body with the building blocks to build muscle mass and support overall health and well-being. On the flip side, relying mainly on junk foods significantly increases your risk of contracting chronic health conditions.
What are the best supplements for bulking?
The sports nutrition market is packed with supplements that can help you in your bulking journey. Some of the best bulking supplements include a mass gainer, whey protein, creatine, dextrose, and BCAAs. However, you must ensure you are not overly reliant on supplements to gain muscle mass and strength. Getting the bulk of your calories from nutrient-dense whole foods provides faster results and improves longevity.
What is the ideal macronutrient split during a bulking program?
The ideal macro split will vary depending on an individual’s current and goal physique. Nonetheless, your macronutrient split during a bulking phase should be in the following brackets:
Carbohydrates: 45% to 60%
Protein: 30% to 35%
Fats: 15% to 30%
Notably, it’s easier to meet these macronutrient split with a clean bulk. Relying on refined and processed foods for your daily caloric goal can significantly increase your carb and fat intake while marginalizing your protein intake.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Bulking is easier said than done. You must enter a calorie surplus while eating balanced high-calorie macronutrient sources to ensure you don’t gain excess body fat or compromise your body composition.
Following a personalized bulking diet and exercise regimen, according to your overall health, goals, and preferences, can help speed up your transformation progress. The 14 high-calorie foods for bulking listed in this article will help you achieve your gaining goals while satisfying your taste buds. Cycle these nutrient-dense food sources in your daily diet plan to achieve your strength and muscle goals while keeping your meals interesting. Best of luck!
References
Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.
Nocella C, Cammisotto V, Fianchini L, D’Amico A, Novo M, Castellani V, Stefanini L, Violi F, Carnevale R. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533. PMID: 29141571.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html