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Looking to gain muscle without fat? Want to learn how to bulk up fast and how to bulk without getting fat? You’re in luck – because in this video, I cover why you're not building muscle, and more specifically, go through 4 bulking mistakes that are slowing your gains and increasing the amount o fat you put on. So, if you’re curious to find out how to lean bulk properly, stick around. First off, though, let's cover what ‘bulking up’ is and why it’s ideal for building muscle. A 'bulk' is simply a period in which you eat at a calorie surplus to gain weight and add more size. And although this is, in theory, just as simple as eating more, most people in the process make a handful of mistakes that negatively affect the effectiveness of lean bulking. The first mistake is not being lean enough. And this is problematic being that it's just not optimal for muscle growth. As your level of body fat increases, you become less efficient at building muscle and as a result, grow less muscle and more fat per unit of weight gain. And secondly, not being lean enough when you start your bulk means that you’re likely going to have to commit to a long diet to “reveal” your gains. When lean bulking, you want to start lean - ideally under roughly 15% body fat. And if you're higher than this, a much better option for you is first to diet down to get rid of that excess fat before you then commit to a calorie surplus. The next mistake is gaining too much fat compared to muscle when bulking up. What a lot of people believe when it comes to bulking is that the more food you stuff yourself with, the more gains you'll make in the process. This is only true up to a certain point. Beyond that, the extra food that you take in will start to contribute significantly more to fat gain instead of muscle growth, which is then going to take a lot of time dieting to get rid of. I’d recommend implementing a small to moderate surplus of around 10-20% above your maintenance calories, with beginners being at the higher end of this and more advanced lifters being at the low end of this. Then, to best gain muscle without fat (minimal), you also need to avoid the mistake of not setting yourself a target rate of weight gain and tracking that over time. Because the rate of muscle growth slows down, the longer we train. Meaning that you should be setting a goal rate of weight gain throughout your bulk that’s per your training experience and then making sure that you’re hitting that goal. After you’ve set this goal rate of monthly weight gain, monitor your weekly average weight to determine if you’re indeed hitting this goal every month. Now the last and probably one of the most relatable bulking mistakes is not being patient enough. Unlike fat loss, building muscle is a very slow process. And to make matters worse, during your bulk, it’s inevitable that you’re also going to put on at least a bit of fat throughout the process, which can “hide” the added muscle that you gain and make it visually seem as if you’re not progressing. This often then leads people to go back to dieting too soon and not making any progress. Instead, understand that it takes several months and even years when you’re more advanced to put on any noticeable size, which is why you must commit to bulking up for an extended period. When it comes to how to lean bulk properly, you need to be patient, trust the process, and track as much data as you can along the way so that you know when you veer off track and can adjust accordingly. And that’s precisely why, within my BuiltWithScience programs, we’ve created various nutrition and workout software that automates this whole process for you. Enabling you to essentially “shortcut” your muscle-building process. And to discover which program is best for you and your specific situation, take the starting point quiz below : https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Bulk%20up%20without%20getting%20fat%20Oct%2020%2F2019 Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/seanturkmusic FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ STUDIES: ENERGY BALANCE & ANABOLIC EFFECT https://www.ncbi.nlm.nih.gov/pubmed/3479191 TRAINING & ANABOLIC EFFECT https://www.ncbi.nlm.nih.gov/pubmed/8876343 https://www.ncbi.nlm.nih.gov/pubmed/12094125 BODY FAT & MUSCLE-BUILDING EFFICIENCY https://www.nature.com/articles/ijo201377 https://www.ncbi.nlm.nih.gov/pubmed/10865771 BUILDING MUSCLE WHILE LOSING FAT https://www.ncbi.nlm.nih.gov/pubmed/10865771?dopt=Abstract HIGH VS. LOW CALORIE https://www.researchgate.net/publication/331071618_Effects_of_different_dietary_energy_intake_following_resistance_training_on_muscle_mass_and_body_fat_in_bodybuilders_a_pilot_study https://www.tandfonline.com/doi/full/10.1080/17461391.2011.643923 CALORIE RECOMMENDATION https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/

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What is water fasting? What are its benefits? Intermittent fasting is gaining huge popularity as a dietary option, but what actually happens to your body when you fast? When I first heard about water fasting, I thought, “No way am I doing this!” But after doing some research and finding out about the benefits of this process, I changed my mind. And now I'm going to tell you what I experienced during my 20-day water fast. The first 2 days were going to be the most difficult. And they were indeed! I felt incredibly hungry — almost as if I had missed several breakfasts, lunches, and dinners. My energy level dropped, and my mood left much to be desired. I was increasingly irritated, and my patience was wearing thin. TIMESTAMPS: The benefits of water fasting 0:43 Days 1–2 2:23 Days 3–7 3:19 Days 8–14 4:37 Days 15–20 5:31 #waterfasting #waterchallenge Music by Epidemic Sound https://www.epidemicsound.com/ SUMMARY: - When your body can't get access to carbohydrates (its favorite source of energy), it starts to use stored fats. As a result, you can lose about 1 lb of fat every day. This makes water fasting one of the most effective short-term weight loss methods. - Water fasting can also help if you have digestive problems like irritable bowel, diarrhea, gas, gastritis, constipation, or loss of appetite. - The first 2 days were going to be the most difficult. I felt incredibly hungry — almost as if I had missed several breakfasts, lunches, and dinners. - On the third day, the second stage of my water fasting began. By that time, the much-awaited process of ketosis had started. That's when your body gets down to burning the fat it has stored as it has no other sources of energy. - After the first week of feeding myself nothing but water, I experienced a kind of “fasting high.” I felt great, happy, and impressively energetic. But what pleased me the most was a particular clarity of mind. - When I got to the fifteenth day of my water fasting, I was incredibly proud of myself! I knew that very few people reach this stage. I also knew that this was a period when I had to be immensely attentive to my condition and visit a doctor if I felt that something had gone wrong. - Believe it or not, I felt at my best after my water fast. I lost some weight (though not as much as I’d expected). My vitals were impressive in a good way, and some health abnormalities were no longer a cause for concern. Subscribe to Bright Side : https://goo.gl/rQTJZz ---------------------------------------------------------------------------------------- Our Social Media: Facebook: https://www.facebook.com/brightside/ Instagram: https://www.instagram.com/brightgram/ 5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC ---------------------------------------------------------------------------------------- For more videos and articles visit: http://www.brightside.me/

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