I am so sick of seeing this myth regurgitated in fitness magazines and from personal trainers. That’s why – despite the higher metabolic, and therefore, calorie-burning potential of muscle – the way adiposity determines caloric partitioning means that consuming a surplus of calories to bulk up when already overweight is to walk an almost certain path to failure. Ideally, you’ll want to start bulking when you are lean, or at least, leaner than not.
Men, before embarking on a bulking phase should generally have 10 to 13 percent body fat, or a bit less; women should generally have between 19 and 23 percent body fat, or a bit less.
Unless your current goal is to become even leaner, it’s the right time to begin bulking, with the goal of putting on muscle mass.
Barry is a former skinny-guy who has dedicated years of his life to the study of muscle growth. Without an adequate protein supply, your body will not be able to rebuild and repair the damage you did in your last workout. This is not to say that you should exclude other important macro-nutrients like complex carbohydrates and healthy fats. Complex carbohydrates provide the energy you need to power through your workouts and help with the digestion of proteins and fats. Some complex carbs are beans (black, navy, kidney, pinto, chick peas), sweet potatoes, and brown rice foods (brown rice bread, brown rice pasta, long and short grain brown rice).
To maximize your muscle building and training efforts, you should include a high quality protein shake, or source of lean protein within 30 minutes of your workout. Conversely, the best result when cutting means losing body fat and retaining as much hard-earned muscle as possible. If levels of body fat are somewhat higher, decent results can still be obtained, but likely not of the same caliber as would be the case for a leaner person. If you foresee the need or desire to become extra-shredded in the future, it’s not a bad idea bulk up first, and follow up with a careful cutting phase, to define your increased muscularity.
The best thing to do is start cutting until your adiposity decreases sufficiently and you can objectively state that you are at least reasonably lean. A palm size portion of lean (and preferably wild or organic) protein at least 2-3 times a day helps.


I KNOW from my own experience in training MMA athletes, footballers, rugby players and non-athletes that when you blend the RIGHT fat burning methods with the RIGHT muscle-building principles you will sculpt a lean, ripped, athletic body. Increased lean muscle mass provides a host of benefits, including a healthy metabolism, greater strength and the confidence instilled by looking and feeling strong. To gain muscle requires increasing caloric intake, and if those calories end up being converted to fat – well, a frustrating setback may ensue. Cutting refers to eating and training with the goal of losing fat while maintaining lean muscle mass. Continuing to lift will assist the process of fat-burning and help retain the muscle and strength you already possess. I applied this rule to fitness training and realized that the exercises that will put slabs of lean muscle on your body AND burn fat simultaneously were athletic-based exercises such as squats, deadlifts, Olympic lifts and pull ups. Frequency of training is a vital key in muscle growth – repeated stimulus for each muscle group. Therefore start cutting your sessions down to no longer than 30 – 40 minutes, and start training at least 4-5 days a week. If you start to train your back, chest, shoulders, arms, legs and stomach 6 times per week while your friends only stimulate those muscle groups about twice per week your results will skyrocket past theirs and they’ll be left scratching their heads as to how you are getting stronger, faster and leaner so quickly. Another reason that shorter, more frequent sessions are more effective is that if you train for a full hour, then by the 30-minute period you’d likely be tired, and every exercise you do in that second half would be at a lowered performance level.
However, with shorter sessions, you will feel FRESH each time and you can put 100% of your energy, effort and FOCUS into the exercises and get a rock-solid 30 minute workout. Up until now you’ve been led to believe that to build muscle you need to lift an insane volume of weights and spend at least an hour in the gym each day. One of the reasons power athletes develop slabs of ripped muscle and shed body fat so quickly is due to not just what exercises they use – but also by HOW they perform them. This means that every repetition is performed explosively – like a rocket launch, and then lowered under control.
This approach is scientifically proven to use a higher percentage of fast-twitch muscle fibers with each repetition when compared with slower lifting speeds.
This process occurs AFTER the workout session, meaning your body is feeding and growing your muscles and keeping fat storage at a minimum even when you’re not working out.


Instead, train the body in the way it’s designed with full body movements that produce athleticism, agility, muscle and a faster metabolism to burn more fat.
These sessions give you the perfect blend of mixed sets and repetitions, and also include a number of highly effective body-weight exercises – just to get you even more ripped.
For Strength Training days, your aim is to develop lean muscle mass by lifting heavy weights for lower repetitions (below 8) to get brutally strong. Lifting heavy also makes the muscle more dense and firm, giving you a sharper, angular appearance to your physique. The Strength Training sessions will force your body to become stronger over the weeks so you can lift more and more weight – leaving your body NO CHOICE but to adapt by growing stronger and denser. But, to MAXIMIZE your lean muscle growth you also need some (but not too many!) higher-repetition sets too. This will make your body fast and explosive whilst re-directing the nutrients in your body away from fat cells and instead into muscle cells for energy and repair. With better overall athleticism and agility you will keep body fat levels low, and be able to perform the strength and power exercises more effectively and reduce the risk of injury.
In addition to developing muscle mass, in order to keep body fat levels low and keep the ripped and defined appearance that makes women go wild, you have to include some high-intensity metabolic conditioning . I started using these high-intensity cardio conditioning workouts with athletes such as mixed martial artists and rugby players. It got them into incredible physical shape but what we didn’t expect was just how much fat just literally MELTED off their bodies after doing these workouts.
As such, I made some modifications to the workouts to make them more suitable for general training clients and non-athletes and this Metabolic training has been the foundation of my rapid-fat loss programs ever since.



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