Have you ever tried to go through a muscle gain phase where you eat more, so you can lift more, gain size but end up also gaining unwated fat? Or have you tried going through a fat loss phase where you lose weight but end up losing healthy muscle mass as well? Let�s face it, it is difficult to gain muscle mass and stay lean at the same time. The reason is, most people only have one diet plan and follow it day in and day out for weeks depending on what they are trying to achieve - regardless of what their workout routine looks like. So if you are trying to gain muscle mass, you eat more and continue eating more everyday for 3 to 4 weeks everyday. Then when its time to cut the fat, you cut down your caloric intake for the next 3 or 4 weeks everyday while maintaining your workout. Needless to say, during the weight loss period, you lose fat, but you also end up losing muscle mass and strength in the gym.
So how do you gain as much muscle mass as you can without gaining too much fat? Striking that balance between the 2 is hard, but not if you know how.
The answer is a Zig Zagging. Zig Zagging is one of the best ways for you to gain muscle while keeping your fat gain at a minimum. This means you will eat according to your training days and your training days will consist of Weight Gain days (where you lift like a bull) and Weight Loss days (where you do your cardio) or where you are resting. For you to gain muscle mass, your body has to remain in an anabolic state and the only for you to achieve that is to eat more calories than you need. Of course this would mean that you would gain some small amount of fat as well as additional unused calories turns to fat. On weight loss days, you have to eat less calories than you need and this results in you losing fat. So whatever additional fat you gained during your weight gain days will be lost during the weight loss days without having any effect on your muscle mass. This balances off nicely where you get to keep the muscle you gained and lose that fat which you don�t want.
Ok let me share with you what I do, so you have good idea on how to do this yourself.
Monday through Thursday is my weight gain days. This is where I lift heavy to try and gain as much muscle mass as I can. Since these are heavy workouts, trust me, if you don�t eat enough, you are going to struggle through the routine and won�t get the most from it. So these are days where I eat more carbs and if I have to indulge in unhealthy food, I usually do it on these days � since it is supposed to be my weight gain days. So if you like to eat fast food, here is your green light to eat it during these days. Now of course how much you indulge in will depend on how heavy you are pushing yourself in the gym. The heavier you push, the more you need to consume.
Friday to Sunday is my weight loss days where is usually do cardio or just rest and relax. Usually I do the treadmill or run outside for about 40 minutes. Sundays are usually my lazy days, so following the principal of eating for what you are about to do, since I laze around most of the time, I don�t eat that much. Usually my meals are small, consisting of very little carbs but lots of lean protein. This is where you want to eat your salads and other weight loss type foods as well.
How about if I just want to lose weight and not gain muscle? Should I still do zig zaging? Absolutely. On days when you do workout, you are going to want to eat more so you have the energy to push more in your workouts, but maybe you don�t want to eat as much as a person who is trying to gain muscle mass would. On days when you are not working out (you must have this at some point in the week), you will stick to your usual weght loss type diet. The thing is, many people obsessed with what the weighing scale says and end up losing healthy muscle as well along with their fat. As you know loss muscle means lower metabolic rate. Whatever your weight loss goasl are, you goal should always be to lose fat, not muscle. So this is where zig zagging helps to ensure your body does not waste away muscle. So you look healthy and not haggard.
Eating exactly the same way all 7 days of the week is not an efficient technique at all. You need to zig zag and keep changing your meals according to what you are doing for that day. Try it out and see the results for yourself. I have been doing it and its really great. Besides helping you get the results you want, it also ensures that you don�t get bored with your diet. Most people quit their diets because its just too boring and they get sick of eating the same thing again and again. Zig Zagging allows you to add variety to the entire plan since you do get to different kinds of foods every week and still look your best. There really isn�t any reason not to do it. As usual, look forward to hearing your comments.
So how do you gain as much muscle mass as you can without gaining too much fat? Striking that balance between the 2 is hard, but not if you know how.
The answer is a Zig Zagging. Zig Zagging is one of the best ways for you to gain muscle while keeping your fat gain at a minimum. This means you will eat according to your training days and your training days will consist of Weight Gain days (where you lift like a bull) and Weight Loss days (where you do your cardio) or where you are resting. For you to gain muscle mass, your body has to remain in an anabolic state and the only for you to achieve that is to eat more calories than you need. Of course this would mean that you would gain some small amount of fat as well as additional unused calories turns to fat. On weight loss days, you have to eat less calories than you need and this results in you losing fat. So whatever additional fat you gained during your weight gain days will be lost during the weight loss days without having any effect on your muscle mass. This balances off nicely where you get to keep the muscle you gained and lose that fat which you don�t want.
Ok let me share with you what I do, so you have good idea on how to do this yourself.
Monday through Thursday is my weight gain days. This is where I lift heavy to try and gain as much muscle mass as I can. Since these are heavy workouts, trust me, if you don�t eat enough, you are going to struggle through the routine and won�t get the most from it. So these are days where I eat more carbs and if I have to indulge in unhealthy food, I usually do it on these days � since it is supposed to be my weight gain days. So if you like to eat fast food, here is your green light to eat it during these days. Now of course how much you indulge in will depend on how heavy you are pushing yourself in the gym. The heavier you push, the more you need to consume.
Friday to Sunday is my weight loss days where is usually do cardio or just rest and relax. Usually I do the treadmill or run outside for about 40 minutes. Sundays are usually my lazy days, so following the principal of eating for what you are about to do, since I laze around most of the time, I don�t eat that much. Usually my meals are small, consisting of very little carbs but lots of lean protein. This is where you want to eat your salads and other weight loss type foods as well.How about if I just want to lose weight and not gain muscle? Should I still do zig zaging? Absolutely. On days when you do workout, you are going to want to eat more so you have the energy to push more in your workouts, but maybe you don�t want to eat as much as a person who is trying to gain muscle mass would. On days when you are not working out (you must have this at some point in the week), you will stick to your usual weght loss type diet. The thing is, many people obsessed with what the weighing scale says and end up losing healthy muscle as well along with their fat. As you know loss muscle means lower metabolic rate. Whatever your weight loss goasl are, you goal should always be to lose fat, not muscle. So this is where zig zagging helps to ensure your body does not waste away muscle. So you look healthy and not haggard.
Eating exactly the same way all 7 days of the week is not an efficient technique at all. You need to zig zag and keep changing your meals according to what you are doing for that day. Try it out and see the results for yourself. I have been doing it and its really great. Besides helping you get the results you want, it also ensures that you don�t get bored with your diet. Most people quit their diets because its just too boring and they get sick of eating the same thing again and again. Zig Zagging allows you to add variety to the entire plan since you do get to different kinds of foods every week and still look your best. There really isn�t any reason not to do it. As usual, look forward to hearing your comments.
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