Bulk vs. Cut: Should You Build Muscle First or Lose Fat? 1. First and foremost, get skinny. This is the basis, and it is critical. 2: Once you're thin, you can begin lean-bulking with a caloric excess as large as... 3: Once you've reached 15% and 25%, begin cutting until you're back down to 8-10%, respectively. 4: Keep cutting until you reach your goal weight.
The main thing to realize about cutting fat first is that if you don't reduce your overall body weight, then none of the individual components of your body will lose weight. For example, if your stomach, legs, arms, etc. are all the same size, then they aren't losing any volume; instead, their weights are staying the same while their surface areas are shrinking because less material is being taken up by the body's organs. Thus, only by reducing overall body weight can these compartments achieve loss.
The main thing to realize about building muscle first is that if you don't increase your total body mass, then none of the individual muscles will grow. For example, if your body fat percentage remains the same but your muscle mass increases, then your muscle density goes up and your metabolism must increase to burn off the additional calories. This increased calorie burning allows your muscles to grow stronger over time.
The basic formula for cutting fat first is simple: reduce your body weight by losing some fat-and not just any fat, but primarily abdominal fat-then continue to cut away at remaining body fat.
If you are both slim and obese, you should bulk first. A 10% calorie surplus is ideal for building muscle while avoiding excessive body fat accumulation. Maintain a surplus for at least four months before beginning a cautious, steady reduction. Eating less than 20% of your daily calories from carbohydrates and only 5% from protein will cause your body to begin storing energy as fat.
The best time to start lifting weights is when you are young and muscular. As you get older your muscles tend to lose quality and quantity. However, by lifting weights you can keep your muscles strong as you age because the proteins in the food you eat are used to build new muscles cells.
There are two types of weight training programs: isolation exercises and compound movements. In an isolation exercise, you work one muscle group, such as the chest, arms, or legs. Isolation exercises are useful for targeting specific muscle groups for growth or prevention of injury. Compound movements involve more than one joint movement; therefore they help increase your strength overall. For example, as you lift a weight bench press it engages your chest, triceps, and shoulders.
Comparing isolation exercises to compound movements, they are both effective for growing muscle mass but compound movements are better for increasing overall strength. It is important to perform both isolation and compound exercises to achieve maximum results from your workout program.
You should be careful not to lose muscle throughout your cuts and to keep your strength on the big lifts. 5. Repeat this technique until you've gained enough size to not seem underweight at 9-11 percent body fat. At that time, you can get thinner and increase your cut-bulk range to 8–11 percent. So you'd bulk until you reached 11–12 percent and then trim till you reached 8%. 6. Finally, when your body fat percentage is low enough (usually below 15%), you can stop lifting and focus solely on reducing more excess skin.
Your starting point for building mass is usually defined as your body weight. So if you weigh 100 pounds, you'll need to lift weights equal to or greater than 100 pounds to grow substantial muscles. However, it's important to note that most people who start lifting weights to build muscle will not reach their optimal muscular size without also taking protein supplements. The more muscle fibers you have, the more protein you need to fuel them. As long as you're growing, you should be able to achieve this goal easily.
The best way to build muscle is by doing soinyetwork set of compound exercises. These are moves like squats, deadlifts, and bench presses because they work many muscle groups in one session. Try to do these three times a week, preferably on non-consecutive days. It's also important to rest between sets and repetitions to prevent injury.
After about a month of lifting several times a week, you should begin to see changes in your physique.