Bulk or Cut - Should I Build Muscle or Lose Fat First? I’ve previously covered the basics of bulking and cutting the right way and the wrong way. In case you missed it, here’s a quick recap. When cutting, the true goal is to lose fat while maintaining all of the muscle you’ve built. If you do it the wrong way like so many people do, you’d gain too much excess body fat while bulking and/or lose too much lean muscle while cutting and basically spin your wheels and get nowhere. A person would then alternate between phases of bulking and cutting until they’re as lean and muscular as they desire. Now after hearing all of this, there are always three questions that come to mind. Which phase should I start with? ![]() The theory behind the fat flush diet is that eating the correct combinations of foods and eating more often will increase the body’ metabolism and lead to. How to Eat Healthy in 2017 (and Cut Sugar, Salt and Fat). Thinking about bulking and cutting to build muscle and lose fat? Learn how to properly bulk up and cut for the best results possible. Practical tips to help you cut down on the amount of fat in your diet, including saturated fat. Eating a diet that is high in saturated fat can raise the level of. Should I bulk or cut first? How long should each phase last before switching to the other? The hell with these stupid phases, why don’t we all just lose fat and build muscle at the same time? Now those last two questions are really good and I get asked both all the time. The thing is, their answers are a little complicated and will take an entire article of their own to properly explain. I like how you break it down in this article, very straight forward, very simple and truthful. Thank you for the wonderful amount of information you share. As it turns out, I’ve recently answered #3 over here: How To Lose Fat And Build Muscle At The Same Time. But right here and now, it’s the first question that I want to focus on and answer. Should I Build Muscle or Lose Fat First? If you’re asking this question, then there’s one safe assumption I can make about you. Obvious, right? But I mention it to make sure we understand that if you’re just fat and don’t really care much about building muscle, you wouldn’t be asking this question. ![]() ![]() ![]() ![]() ![]() You’d just lose fat first because that’s the primary (or only) goal you care about. The same goes for if you’re already pretty lean/skinny. In that case, you don’t care about losing any more fat. You just can’t figure out which to do first. And in that case, while there are a few factors to consider when making this decision, there’s one that matters more than all of them. Aside from just giving yourself a longer “clean up” job to do when you finally cut (which only increases the potential for muscle loss), this also means you’re going to spend a nice amount of time during the year unnecessarily looking like crap. Wow, fun! For these reasons (and others), starting a bulk (and therefore creating the caloric surplus required for building muscle) when in an already- fat state is just a recipe for disaster. Instead, the ideal starting point for a muscle building phase is when you are at least somewhat lean. How lean exactly? ![]() Well, you don’t have to be super ripped with an 8 pack or anything like that (although you certainly can). But, to a certain point, the leaner the better. For men, this typically means 1. For women, 1. 9- 2. Starting higher than that can work of course, it’s just probably going to yield sub- optimal results. But No One Actually Knows Their Body Fat Percentage. However, since most people have no idea what their body fat levels truly are and the typical methods for finding it (online calculators and digital body fat scales) mostly suck, the average person won’t really know for sure if they are indeed at this “at least somewhat lean” status. So, here’s my advice. Take off some clothes and look in the mirror. ![]() ![]() ![]() Or, take some pictures. Do you look like someone whose #1 goal right now should be losing fat or building muscle? Use your best unbiased judgment here. Would you consider yourself “at least somewhat lean” and ready to start building some muscle, or would you consider yourself in too much of an already fat state to create a caloric surplus and gain the small amount of fat that will almost always accompany even the smartest of smart bulks? Then, find your answer below. Your results will be WAY better this way, trust me. That doesn’t mean you should hold off on (or stop) weight training until you reach that point of leanness. You should definitely still weight train the entire time. It will help a bit with the fat loss, and even more importantly, it’s the ONLY WAY you will maintain the muscle and strength you currently have. My new Superior Fat Loss program actually contains the exact diet and workout I personally use and always recommend to others who want to lose fat without losing any lean muscle. I’m At Least Somewhat Lean. In this case, while bulking might be the obvious decision, you can technically start off with whichever phase you want based on what’s most important to you right now. For example, you might want to build more muscle. That might be your #1 long term goal. But if you have some good reason or preference in the short term for getting even leaner than you currently are (some kind of event coming up, curious to see what a six pack looks like, want to start your bulk as lean as possible, etc.), then hey. Use your current body fat percentage to help you determine if you should bulk or cut first. Whichever it is, make sure your diet and workout are designed as intelligently as possible so you don’t gain excess body fat while you bulk, and you don’t lose any muscle mass while you cut. This step is key. Then, after you’ve put in enough time, effort and consistency for progress to be made, switch on over to the other phase and do the same. Depending on exactly what your goals are and exactly how much muscle you want to build and how much fat you want/need to lose, you can repeat this process as many times as needed. When you end up with your ideal “dream” body. It’s designed entirely for the purpose of maximizing lean muscle gains while minimizing body fat gains. And if you want your “cut” to go as perfectly as possible, my Superior Fat Loss program is designed to ensure you maintain lean muscle while only losing body fat.). How to Cut Down on Junk Food: 1. Steps (with Pictures)Expert Reviewed. Two Parts: Beating Junk Food Cravings. Planning & Preparing Healthier Meals. Community Q& AWith our busy lifestyles only getting busier, it’s no wonder that so many Americans, and occur some people in other countries, rely on junk food as a large part of their daily diet. You can stop by a fast food restaurant, convenience store, vending machine, coffee shop or grocery store and grab a quick, highly processed snack so easily. However, studies show that diets containing large quantities of processed or.
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![]() ![]() Lose Weight: Eat Breakfast. What's for breakfast - coffee? Most mornings, we barely glance at the kitchen. Fixing breakfast takes up precious time that's in short supply. But there's ample evidence that the simple act of eating breakfast - - every day - - is a big part of losing weight, lots of weight. Barnabas Hospital in New York City. They set themselves up for failure. ![]() These people have maintained a 3. Hill, Ph. D, the Registry's co- founder and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. Two studies in the Journal of the American Dietetic Association backed up this finding. Though they were funded by cereal companies, dietitians say they underscore the message - breakfast is important to weight loss. A group of researchers analyzed data from a government- funded study that followed more than 2,0. They found that regular cereal eaters had fewer weight problems than infrequent cereal eaters. Those who ate cereal occasionally had a 1. Another research group analyzed government data on 4,2. They found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer calories overall during the day. Those men and women who ate breakfast cereal had lower overall fat intake - - compared to those who ate other breakfast foods. ![]() Do Potatoes Really Prevent Weight Loss? According to a new. 5 Ways Eating Cheese Can Help You Lose Weight. It's no secret that cheese is pretty phenomenal. In fact, according to one survey. Weight Control, Weight Loss. 10 Easy to follow Tips to help YOU Lose Weight. Home: Search Holisticonline. How about a few slices of turkey or ham or some. It can help you lose weight. Those eggs, however, are often paired with ham or bacon. Failure is part of
Continued. It makes sense: Eating early in the day keeps us from . But it also jump- starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School. They also exercise. It makes sense that the body wants to be fueled. That's where fruits, vegetables, and whole grains come into the picture. Because these are high- fiber foods, they fill you up - yet they bring less fat to the table, says Barbara J. Rolls, Ph. D, the Guthrie Chair in Nutrition at Pennsylvania State University in Pittsburgh and author of The Volumetrics Weight Control Plan. These high- fiber foods allow you to eat more food yet get fewer calories. It's a concept called . Water itself has an energy density of zero. High- fiber foods like fruits, vegetables, and grains have low energy density. If you eat high- fiber, low- energy- density foods - such as oatmeal, strawberries, walnuts, and low- fat yogurt - - you can eat more and get fewer calories. A breakfast made up of 1 cup of oatmeal, 1/2lf cup of low- fat milk, 1 cup of sliced strawberries, and 1 tablespoon of walnuts has only 3. Two multi- grain waffles, with 1 cup of blueberries, 3 tablespoons of light syrup, and 1 cup of plain low- fat yogurt have about 4. That's almost equal to the standard bagel- and- cream- cheese breakfast - yet it's much more food, and much lower in fat. Continued. Breakfast Fast and Easy. A high- fiber cereal - 3 to 5 grams of fiber per serving - - is optimal, Stokes advises. The last thing anyone should do is skip breakfast. Otherwise, you'll be eating something even worse later on - candy bars and potato chips - - because you're starving. Or they take unsweetened cereal and mix it with something a little sugary - - yogurt or low- fat pudding. Roll it up, slice it. It works for kids and adults. Breakfast smoothies - - berries, ice, and milk or yogurt. Better yet, don't bring them into your home. You'll just end up eating the whole thing so it won't go bad. ![]() Spread some almond or cashew butter on it instead of cream cheese. People think cream cheese is a dairy food, but it's not - - it's fat. If you must have cream cheese, buy low- fat. Honestly there is no difference in taste. Add a little bit of jam, some sliced strawberries. You can drive with that. If you treat it like the main, you'll eat too much fat and sugar. Barnabas Hospital, New York City. Hill, Ph. D, co- founder, National Weight Control Registry; director, Center for Human Nutrition, University of Colorado Health Sciences Center. Elisabetta Politi, RD, MPH, nutrition manager, Duke Diet & Fitness Center, Duke University Medical School. Rolls, Ph. D, the Guthrie Chair in Nutrition, Pennsylvania State University, Pittsburgh; author, The Volumetrics Weight Control Plan. Obesity Research, vol 1. Web. MD Medical News: . Journal of the American Dietetic Association, May 2. All rights reserved. Cabbage Soup Diet Review: Ingredients and Effectiveness. The Promise. Fans claim you can drop 1. Some people use it to kick- start their weight loss plan, or to trim a few pounds for a special event. But before you stock up on cabbage, know that this crash diet won't help you in the long run, and it doesn't give your body the nutrients it needs to stay healthy. What You Can Eat. Just like the name says, the bulk of this diet is fat- free cabbage soup, eaten two to three times a day with other allowed foods assigned each day. Here's what you can add: Day 1: Fruit, except bananas. Day 2: Vegetables like leafy greens (not starchy), but no fruit. Day 3: Fruits and vegetables. Day 4: Bananas and skim milk. Day 5: Beef (or baked chicken without the skin) and tomatoes. Day 6: Beef and vegetables. Day 7: Brown rice, unsweetened fruit juices, and vegetables. There are different recipes for the soup, which is recommended every day of the diet. They all have similar ingredients, such as tomatoes, green peppers, mushrooms, onions, and bouillon. Level of Effort: Medium. Limitations: Your menu options are severely limited on this diet. It gets very boring, very quickly. If you want to try it again, it's recommended that you wait 2 weeks first. Cooking and shopping: Get out your soup pot. You will need to make the cabbage soup and cook some of the vegetables recommended in the plan. Your shopping list will be very short for the week. Packaged foods or meals? No. In- person meetings? No. Exercise: The cabbage soup diet doesn't include exercise, and working out at high levels isn't a great idea on such a low- calorie diet. Your body just won't have enough gas in the tank for exercise. Does It Allow for Dietary Restrictions or Preferences? There's not a lot of room to tweak the diet, since it's so rigid. It is low in fat, because you eat mostly vegetables. But it's not vegetarian or vegan, since some meat is allowed. What Else You Should Know. Cost: The only cost is for the ingredients, which you buy yourself. Some web sites promoting the diet say you should take a supplement to make up for the nutrients you'll be missing from food. Support: None. You do this diet on your own. What Dr. Melinda Ratini Says: Does It Work? You'll lose weight, but only in the short run. This is strictly a lose- weight quick scheme. You'll likely get less than 1,0. That's far fewer than the 2,0. Since you're getting so few calories, the pounds come off quickly, but mostly you'll lose water weight. And chances are, you'll gain it all back as soon as you start eating a normal diet again. Health experts don't recommend following very low- calorie diets unless you're under a doctor's care. A better bet is to aim to lose 1 to 2 pounds each week on a healthy, well- balanced diet. Is It Good for Certain Conditions? Because it includes so few carbs, this diet could wreak havoc with any diabetes treatment plan. Salt is not addressed on the plan, so if you've been told to cut back on the sodium, you'll have to hold back on using the salt shaker when making the soup or cooking your food. Since you'll likely regain any weight that you lose, the diet won't have a lasting positive impact on heart disease, cholesterol, or high blood pressure. The Final Word. Though this diet is fast, cheap, and simple, it's not easy to stick with. It will likely leave you feeling hungry, weak, and bored. You might even feel sick. And if you follow the Cabbage Soup Diet for more than a week, you could run short on key nutrients. Nor does the diet encourage the necessary lifestyle changes you need to make in order to be healthier and have lasting weight loss. The drastic weight loss you might experience with The Cabbage Soup Diet can cause health problems and can be dangerous even when it’s done under a doctor’s supervision. Never start this diet without talking to your doctor first. If she thinks you need a very low- calorie diet, she'll likely show you a much healthier way to go about it. Weight Loss Surgery: What Are the Options? However, some patients may fail diet and exercise and be at a high risk for disease- related complications due to obesity. In these patients, weight loss surgery may be an option. However, not everyone is a candidate for weight- loss surgery. Patients should consult with a surgeon who performs bariatric surgery to discuss their options. Weight loss surgery is a permanent procedure that requires a lifetime commitment to maintaining a healthy lifestyle and a proper diet. ![]() Answer your medical questions on prescription drugs, vitamins and Over the Counter medications. Find medical information, terminology and advice including side. Experts state that in diabetic patients surgery plus medication works better than either treatment alone, although not all patients will achieve remission status, meaning they no longer require diabetes medications. Most people who are candidates for weight loss surgery have tried to lose weight through traditional diet and exercise and have not had success. Candidates for weight loss surgery include those patients that have a serious, potentially life- threatening condition from obesity, a genetic propensity towards obesity, a high body mass index, and long- standing obesity. However, specific requirements may need to be met. Why Consider Weight Loss Surgery? Losing weight with diet and exercise is an option for many patients. However, some patients may fail diet and exercise and be at a.One of the requirements is that a patient be at a certain body mass index (BMI) to qualify for the surgery. In addition, some patients may need to have at least one major medical comorbidity, such as high blood pressure, diabetes, or sleep apnea. Some insurance plans also require documentation that a patient has attempted weight loss in the previous two years through traditional methods such as diet and exercise. In addition, the insurance company should be contacted to determine. If weight loss surgery is covered by the insurance policy. Which local surgeons/hospitals are covered under the insurance. If a coinsurance or deductible payment for the weight loss surgery is required by the patient. Types of Weight Loss Surgery. The three most common types of weight loss surgery are the Roux- en- Y Gastric Bypass, the Adjustable Gastric Band, and the Vertical Sleeve Gastrectomy. Gastric Bypass Surgery. Gastric bypass surgery, the most common of which is the Roux- en- Y gastric bypass procedure, results in a portion of the stomach being stapled to reduce appetite and food intake. ![]() ![]() A small stomach pouch is formed, but no portion of the stomach is removed surgically. The top section of the stomach (called the pouch - about the size of an egg or a walnut) is where food is digested. It holds only about one ounce of food. Fewer nutrients and calories are absorbed. Hunger and food intake are reduced, and 5. Because absorption of food nutrients is decreased, vitamin deficiencies may occur if supplements are not taken. General anesthesia is utilized during surgery. Gastric bypass may be performed by either a traditional incision that will leave a permanent scar, or more commonly with a laparoscopic procedure that may leave less scarring and allow a quicker recovery. Full recovery may take two to five weeks before a patient can return to normal activities. In the surgery, an adjustable silicone band is placed around the upper portion of the stomach. ![]() ![]() ![]() Small incisions are made in the skin to allow the band to be placed (laparoscopic procedure). The band creates a small stomach pouch at the top of the stomach - the stomach is not surgically reduced in size. ![]() The smaller pouch that is created with the band results in smaller amount of food intake, and a feeling of fullness after eating smaller portions of food. Surgery typically takes 4. Patients will go home the same day. Recovery is roughly two weeks. The port is implanted in the skin during the surgery and is attached to the gastric band. Drug information on Citrate of Magnesia, Citroma (magnesium citrate), includes drug pictures, side effects, drug interactions, directions for use, symptoms of. When considering using an Herbal Laxative for The Master Cleanse, one first has to understand some simple body mechanics and what the MC is and how it works. Ask questions and get answers from people sharing their experience with Magnesium Citrate. Learn about balloon endoscopy, a procedure used for diagnosing and treating small intestine diseases like tumors, ulcers, and other conditions. ![]() ![]() Injection of the saline can be done in the doctor’s office. The band can be loosened or tightened to meet weight loss goals. Adjustable gastric band surgery is a reversible procedure, and is considered the least invasive of all of the weight loss surgeries. Patients who are compliant with instructions on diet can usually lose between 3. Weight loss is slower with gastric band surgery and it may take up to five years for complete weight loss. The remaining narrow portion of the stomach is attached to the intestines. The volume of the stomach is reduced, but rerouting around the intestine does not occur, thus preserving nutrient absorption. Surgery typically lasts 6. The vertical sleeve gastrectomy procedure is not reversible. Sleeve gastrectomies may be appropriate as an alternative to gastric banding in certain patients. Patients will lose 4. Dieticians specialized in meal planning for bariatric surgery patients will consult with patients after surgery and throughout the weight loss period. Proper eating habits must be incorporated into the daily routine. Patients will need to adjust their calorie intake to roughly 8. A multivitamin with at least 1. Some patients will require additional vitamins and minerals, including the fat- soluble vitamins A, D, E and K. Dumping syndrome occurs when food moves down from your stomach into your small intestine too quickly after you eat It can lead to abdominal side effects such as weakness, nausea, stomach pain and severe and rapid diarrhea. It is important to discuss these risks with your surgeon. |
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November 2017
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