AssetID: 54410084
Headline: UNCAPTIONED: Five common misconceptions about bulking
Caption: Five common misconceptions about bulking. Bulking refers to a period of time when a person eats more calories than they burn in order to gain muscle. Bulking is popular in the winter as we tend to eat more in the colder months and often focus on intense training and heavy weight lifting. Fitness expert Leon Bolmeer of Geezers Boxing breaks down the common misconceptions about bulking and how to do it in a healthy way that delivers clear results. Bulking basics It is often thought that bulking means eating whatever you want, whenever you want, but you need to do it mindfully. "Bulking is an important phase for building muscle and strength effectively, done by maintaining a calorie surplus and prioritising resistance training," Leon explains. "Bulking is often misunderstood as an excuse to eat anything and everything, but a controlled caloric surplus is key to gaining muscle effectively." Healthy eating vs dirty bulking When bulking, it is important to choose nutrient-dense foods over fatty and sugary ones. "Dirty bulking may seem like a shortcut to rapid weight gain, but it often leads to excessive fat gain and potential health risks. A clean bulk focuses on nutrient-rich whole foods like eggs, avocados, and lean meats," the expert says. "Whole foods minimise fat gain, supports overall health and delivers better results. Keeping your calorie surplus moderate, just above maintenance levels, encourages muscle growth without excessive fat gain." Overeating protein Protein is essential for building muscle, but don't overdo it. He insists, "Many people believe eating as much protein as they can is better, but a protein intake of 1.3-1.8 grams per kilogram of body weight is enough for muscle development, as the body can only use a limited amount for repair and growth, so any excess protein may simply be stored as fat.” Avoiding cardio When bulking up and weight training, it is important to include cardio in your workout routine. "Incorporating moderate-intensity cardio or high-intensity interval training can improve heart health, enhance recovery, and help manage fat gain without compromising muscle development," Leon explains. Taking too many supplements While supplements can be useful to make sure you get enough nutrients and vitamins, they are not a replacement for a healthy diet. "Supplements can be useful for filling nutritional gaps, but they should never replace whole foods," the fitness expert warns. "Building a solid foundation with a diet rich in natural, nutrient-dense ingredients is essential for sustained muscle growth and overall health. Instructions: THIS VIDEO MUST NOT BE EDITED FOR LENGTH TO COMBINE WITH OTHER CONTENT
Keywords: Health & Wellbeing,Bulking,Misconceptions,Calories,Person,Muscle,Gain,Proteins,Dirty,Eating,Food,Tips,Helps Advice,Fitness,Healthy,Wellbeing,Expert,Weight Lifting,Results
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