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Bulking involves consuming excess calories to build muscle. Bodybuilders commonly use bulking as a way to increase their muscle mass before competitions.

Below, we explore bulking, and how to do it safely, in detail. We also review the risks.

Bulking refers to the muscle-building phase of a traditional bodybuilding routine. It involves creating a calorie surplus to support muscle growth.

There are two main phases of the bodybuilding cycle: bulking and cutting.

During a bulking phase, bodybuilders typically consume additional carbohydrates and protein to maintain a calorie surplus.

The goal is to use these additional calories to build muscle. A person must strength train during a bulking phase to stimulate muscle growth. Bulking increases muscle mass and body fat.

Cutting involves entering a calorie deficit to lose any additional body fat from the bulking phase. Strength training is also essential during the cutting phase to minimize muscle loss.

Some people also include a maintenance phase in their bodybuilding cycle. This involves consuming enough calories to maintain the same body composition.

The goal of a bulking phase is to consume more calories than the body needs to maintain its current size.

The number of calories someone needs depends on various factors, including age, sex, and physical activity levels.

For example, a physically active man aged 1830 requires at least 2,400 calories per day.

There is not enough research on bulking to determine the number of additional calories to aim for, and this may just vary from person to person.

Genetic factors that influence metabolism will also help determine a persons target number of daily calories.

However, one 2015 review of the scientific literature found that male competitive bodybuilders typically consume 2,3905,736 calories per day.

There is a lack of evidence about the most beneficial type of diet during a bulking phase. However, increasing carbohydrate and protein intake is a common strategy.

A 2014 review found that increasing protein intake may be beneficial. It concluded that consuming more than 2.2 grams (g) of protein per kilogram (kg) of body weight per day could improve body composition.

Some bodybuilders reduce fat intake during the bulking phase.

The results of a 2019 study suggest that successful bodybuilders tend to consume around 0.6 g of fat per kg or 1.3 g per pound of body weight per day.

The goal of bulking is to maintain a calorie surplus in order to build muscle. However, it is still essential to maintain a healthful diet.

Some people may be tempted to increase calorie intake with highly processed foods and snacks, but an unhealthful diet has the same consequences during bulking as at any other time.

People who bulk may develop poor nutritional habits, which can increase the risk of health problems over time.

Specifically, poor nutrition increases the risk of:

Also, bulking typically leads to an increase in body fat. Noticing this may cause a person to stop bulking before they see the benefits.

In some cases, people find it hard to move from a bulking to a cutting phase. Because bulking increases the appetite, switching to a calorie-restricted diet may be uncomfortable.

A bulking phase may help a person increase their muscle mass.

People new to strength training rarely require bulking to build muscle, as they typically build muscle quickly.

However, more experienced bodybuilders require additional calories to achieve this effect.

A person should eat a typical, healthful diet while bulking.

Still, during the bulking phase, people tend to consume more carbohydrates. Healthful carbohydrates include:

Healthful sources of protein include:

Some people also take supplements while bodybuilding. For example, protein powder provides one way to increase daily protein intake with fewer calories.

Caffeine and creatine are other supplements that may improve muscle performance. These are also ergogenic, meaning that they enhance energy production.

Avoid foods that provide more calories but little nutrition. Consuming large amounts of these foods will increase excess body fat during bulking and may even interfere with performance.

Try to avoid:

Bulking is a phase in the bodybuilding cycle that involves consuming excess calories to build muscle. People tend to consume additional protein and carbohydrates in this phase.

Afterward, a person tends to enter a cutting phase to burn the excess fat that builds up during a bulk.

During bulking, avoid foods that are high in calories but provide little nutrition, because these foods can still have negative health consequences and may interfere with training.

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Bulking: Definition, how to, and safety - Medical News Today

He faces angry Conservative backbenchers, a resurgent opposition and struggled on Tuesday to clarify his own governments lockdown rules, yet Boris Johnsons fortunes on another front would seem to be still hanging in the balance: the battle of the bulge.

On the basis of figures cited by the prime minister during a question and answer session after a speech in Exeter, he had a BMI (body mass index) of 34.9 earlier this year when he was treated in hospital for Covid-19.

Had he used the NHS BMI calculator to arrive at that figure, it would have told him that he should start by losing 5.4kg (12lbs) by cutting his calorie intake to a recommended level of 2,178-2,800 kcal.

Despite struggling with other questions at the end of his speech on adult learning, Johnson was in bullish mood when asked on Tuesday what advice he would give to others about recovering from Covid-19 and if he could reassure some of his worried MPs that he had fully recovered.

I am fitter than a butchers dog thanks basically to losing weight, replied the prime minister, after saying that the phenomenon of long Covid clearly existed.

I hesitate to give anybody any advice but losing weight is a very good thing to do when you reach 17st 6lbs (110.7kg), as I did at the height of about 5ft 10in (177.8cm). Its probably a good idea to lose weight and so thats what Ive done. I feel much, much better.

The figure of 34.9 was arrived at on the basis of providing details such as Johnsons gender, ethnic group and age at the time when he fell ill with coronavirus (55).

Launching a drive in July by the government to reduce obesity levels in the UK, Johnson said he too fat when he was admitted to a London intensive care unit.

A regime that involved starting the day by going for a run with Dilyn, the dog he keeps with his fiancee, Carrie Symonds, had helped him to lose at least a stone.

But Johnson would still be classed by the NHS calculator as overweight even if he had lost a further two stone and was active for between 60 and 150 minutes a week.

A butchers dog perhaps, but one with a BMI of 28.9 and in need of continued walkies.

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Is Boris Johnson really 'fit as a butcher's dog'? - The Guardian

Carbs have certainly been put through the wringer lately. They've been deemed as a "bad" food by many who feel that carbs will completely destroy your weight loss efforts, which is not true. While there are some carbs that aren't helpful for your weight loss goals (mainly simple carbs and foods with a lot of added sugars), most carbsincluding the best carb for weight lossare actually stuffed with an incredibly important nutrient for your body: dietary fiber.

Fiber has been proven to help with overall weight loss and management, which is why it's vital to get a significant amount of fiber in your diet. Turning to carbs high in fiber is great for your body, and there's one carb that's stuffed with fiber that makes it the best carb for weight loss, and that's black beans!

For even more healthy eating tips, check out our list of 21 Best Healthy Cooking Hacks of All Time.

Black beans are oftentimes referred to as a superfood, and honestly, it lives up to the hype. Black beans are naturally gluten-free and plant-based. They're incredibly high in protein, folate, and of course, loaded with fiber. 8 grams per a 1/2 cup serving, to be exact.

According to the USDA, the Dietary Reference Intake (DRI) for fiber is 25 grams for women and 38 grams for men. 8 grams of fiber from a 1/2 cup of black beans is a significant amount of fiber coming from one serving of a carb!

Black beans also have very little fat content. A 1/2 cup serving doesn't even have a full gram of fat in it. And yet, it is packed with protein (7 grams) and rounds out to 20 grams of carbohydrate.

Plus, if you pair black beans with some brown rice, you are getting all nine essential amino acids, which makes a complete source of protein. Vegetarians, rejoice!

If you're looking to get more fiber in your diet, here are 20 Different Ways to Eat 28 Grams of Fiber a Day.

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Even though black beans are packed with nutrientsespecially fiberin all honesty, it's not the only carb that will help you lose weight. There are numerous other types of healthy carbs packed with fiber that are also good to have in your overall dietlike these 28 Carbs That Won't Make You Fat.

Quinoa, for example, is also packed with fiber, and even contains all nine essential amino acids on its own. 1/2 cup of quinoa contains 4 grams of fiber.

Oats are also a great source of fiber (4 grams per 1/2 cup) and have even been proven to help with longevity.

Other whole grains and even fruits with a high amount of carbohydrateslike applesare great sources of fiber.

However, if you had to choose a carbohydrate that's packed with fiber that will help with your overall weight loss efforts, black beans are certainly a great choice. They provide you with all kinds of great nutrients for your body.

To get you started, you can try cooking a few of our recipes featuring black beans like this Vegetarian Black Bean Omelet, this Cuban Tomato Black Bean Soup, or even these Chicken and Black Bean Nachos.

Read more:
The #1 Best Carb To Eat If You're Trying to Lose Weight - Yahoo Lifestyle

Name: Heather GomezAge: 40Occupation: Defense ConsultantHometown: San Diego, California

Start Weight: 270 poundsEnd Weight: 150 poundsTime Running: 3 years, 6 months

Prior to age 36, I had never attempted to lose weight. I had completely turned a blind eye to how unhealthy I was. My life was just going to and from the office, eating take out for almost every meal, and watching TV until it was time to go to bed. My back and knees were in constant pain, I couldnt tie my shoes without losing my breath, and I had zero energy for anything. That was my life for many years.

Around the beginning of 2017, my close friend invited me to an OrangeTheory workout class. I had never taken any group exercise class before, but it sounded intriguing. For 60 excruciating minutes, was put through the wringer. I walked out nauseous and vowed to never return.

But a fire was sparked, and I knew something needed to change in my life. Thanks to Facebook algorithms, ads for a popular kickboxing gym near me called 9 Round Kickboxing started popping up on my feed. I tried a free workout, and within four months, I was hooked! But I was looking for more to challenge me.

Sign up for Runners World+ to read more stories how running changes lives

That inspired me to running in January 2017. I decided to train with a friend who was doing a 5K later that month, and even though I had minimal training, I loved the feeling of crossing the finish line and getting a medal.

From there, I was addicted. I started using the Couch-to-5K running app, and ended up starting and stopping multiple times. But I kept trying. I was running one- to two- mile increments twice a week, and I started signing up for more local 5K races to keep me on track. In April 2017, I finally ran the entire 5K distance without stopping. When I crossed the finish line, I cried. I was becoming a runner.

From there, I kept going farther. In December 2017, I ran my first half marathon. I just kept building every year since then, and in October 2018, I became a marathoner at the Long Beach Marathon in 7:59. In June 2019, I became an ultrarunner, finishing the Black Mountain Trail 50K in 9:55:05.

And in January 2020, I ran my first 50-mile trail race at the San Diego 50 in 13:32:13. I cried again at the end because I knew I had come so far in my running journey.

[Discover how to run 10, 50, or even 100 pounds off with Run to Lose.]

When the COVID-19 pandemic hit, and gyms and trails were closed, I had to do something to keep myself focused. I started running virtual ultramarathons in my neighborhood, and eventually hosted my own virtual 50K and had 12 other runners participate in their own neighborhood on the same day.

In May 2020, I had extended abdominoplasty surgery to remove excess skin from my belly and took a running hiatus. I have been slowly building back my endurance and have taken up hiking, which is lower impact than trail running. I plan to summit Mount Whitney (14,505 feet) in October 2020 with an experienced crew.

Along with running, I also adjusted my diet. I started eating more at home (less takeout), but I wasnt measuring or tracking. I focused on eating more vegetables, protein, and complex carbs, and also tried to minimize processed foods.

Once I decided to run an ultra marathon, I hired a local ultrarunner/coach who taught me a lot about macros, gut-healthy foods, and low-sensitivity foods. It completely changed how I viewed food because I understood how it worked in my body.

That being said, my primary goal has always been to live a sustainable life with food. I still eat pizza, tacos, and apple fritters. I just consume them less often, which makes me savor them that much more when I incorporate them into my food plan that day.

Doing all of this, I have successfully dropped 120 pounds during a 3.5-year time span and have kept the weight off. I am in the best shape Ive ever been in my entire life. I feel great, and I look at life completely differently now.

The physical changes have been successful because Ive been working on my mental and emotional health. We have to be honest with ourselves about what we want, what is holding us back, and how important the change is to us.

My journey isnt over yet. Im always a work in progress. But I absolutely enjoy the process. Thats the biggest piece of the puzzle: to fall in love with the process.

To do this, I had to find the best way to stay disciplined. A lot of people rely on motivation. Motivation is fickle. I rely heavily on my discipline. I make a routinesomething sustainableand stick to it. It eventually becomes a habit that you look forward to. This included finding my crew. Find people who aspire to do big things in their life. People who are nonjudgmental, who show up for you, and make you want to show up for them. That has been critical in my journey. I couldnt have done half of the stuff Ive done without them.

We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.

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Weight Loss Transformation Heather Gomez Run to Lose Weight - runnersworld.com

Apple cider vinegar is a popular condiment regularly used in cooking as well as baking.

It is made from fermented apples - this means covering chopped apples with water and leaving them at room temperature until the natural sugars ferment.

Used as a health tonic for thousands of years, the benefits from drinking it daily include weight loss and reduced hunger.

Dr Deborah Lee explains: Most research on the effects of ACV on weight loss has been done in animals, with relatively few human studies, but some have had promising results.

READ MORE:Michael Mosley weight loss: Fast 800 diet plan to lose a stone in 21 days

Several human studies have shown ACV reduces appetite, improves satiety, helps regulate blood glucose levels, and interferes with fat deposition and storage.

Apple cider vinegar helps the stomach to empty more slowly. This means there is a small reduction in insulin levels which according to the expert, means you feel fuller for longer and are less likely to get sweet food cravings.

However the expert explains that drinking apple cider vinegar alone will not result in weight loss.

Deborah said: ACV can only aid weight loss if you also follow a calorie-restricted diet and increase your physical exercise.

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Those who wish to try apple cider vinegar for weight loss should also research what one they buy as some contain higher amounts of acetic acid as well as containing lots of preservatives.

The acetic acid in apple cider vinegar is known to aid weight loss in several different ways.

This includes lowering blood sugar levels which can help aid weight loss.

The expert continued: If you buy apple cider vinegar as a liquid, look for an organic, unfiltered product. Organic because it will be free from preservatives and pesticides.

Unfiltered because during the production process, apples are fermented. If the pulp is filtered, the pulp residue called mother is removed. This contains healthy bacteria and enzymes, good for your microbiome.

The tonic should also always be diluted in water and Debroah recommends drinking it twice a day.

Only a small amount of vinegar is needed to show results and it has been proven to help reduce belly fat.

She added: Always dilute 15ml in 500 ml of water and drink 250 ml morning and night before a meal.

One tablespoon which is around 15ml of vinegar contains about three calories and no carbohydrates.

Drinking apple cider vinegar straight can cause damage to the tooth enamel as well as damage to the oesophagus.

However there is a secret way to incorporate the vinegar into your diet without having to face the nasty taste or smell.

Deborah said: There seems to be no difference in the bioavailability between the capsules or the liquid. If you prefer to take apple cider vinegar capsules instead, take two-six capsules per day, taking two capsules before each starchy meal.

Although the benefits of apple cider vinegar extend weight loss, results can take up to 12 weeks to see and the expert recommends pairing the tonic with a healthy balanced diet.

Read more:
Weight loss: Drinking this twice a day can help shed belly fat fast - Express

In theory, most of us know that exercise is good for us. Were aware that it can help us lose weight or maintain our current weight. But if youve ever struggled with the motivation to workout (*raises hand*) then you might need a reminder that although weight-loss is great its not the only reason to exercise.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Plus, in todays crazy world, (read: pandemic) we could all use a little inspiration to make our health a priority.

Sports medicine physician and sports psychiatrist Thomas Mick, MD, shares seven benefits of exercise that go beyond losing weight. Keep a few of these in your back pocket, so that the next time youre thinking about ditching your workout, you have all the more reason to do it.

The current guideline for physical activity for adults is to get at least 2 hours and 30 minutes of moderate-intensity exercise every week. But we all know that exercise and making it to the gym is easier said than done.

Dr. Mick offers these suggestions and tips for incorporating exercise into your life:

Also dont forget, always consult with your healthcare provider before embarking on any sort of new exercise program.

If we could bottle up exercise, itd be the best selling pill in the world, says Dr. Mick.

So until then, its important that we put in effort to move our bodies. In the end, were the only ones who can make the decision for ourselves, but the benefits are long-lasting.

Excerpt from:
7 Benefits of Exercise (Other Than Weight Loss) Health Essentials from Cleveland Clinic - Health Essentials from Cleveland Clinic

Slimming World consultant Lillian Drummond

Lillian Drummond, 74, joined Slimming World in the mid 1990s when she decided she needed to lose some weight.

And after shedding five stone on their programme, she decided to help others and became a consultant in September 1995.

Over the course of 25 years, Lillian has helped countless people improve their health and self confidence through Slimming World and says she has loved every minute of it.

Now, a quarter of a century later, Lillian is reflecting on her time supporting various groups but has no desire to stop just yet.

She said: If you had told me when I first joined Id still be doing this 25 years later I would have never believed you. I suppose its just because I simply enjoy helping others. Over the years Ive seen some amazing results and seen how lives can change for the better.

"I have no plans for slowing down. I want to continue doing this and continue helping people until my body stops letting me.

Lillian, who is a great-grandmother, runs her classes every week at the Millenium Centre in Washington and currently has over 150 members on her books.

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The Washington great-grandmother who has been helping others lose weight for 25 years as a Slimming World consultant - Sunderland Echo

Our lives run on the basis of daily cyclic changes and humans are among the many organisms who have developed intrinsic 24-hour cycles called the circadian rhythm that enables us to perform all activities to their full potential. This sleep-wake cycle affects everything from your metabolism to your immune system, and theres more to it than just sleep. Believe it or not, food intake or nutrition has a huge role to play in this circadian clock.

How meal timings affect your circadian rhythm

Just think back to the days when you ate too late after waking up or skipped breakfast and got too busy to get lunch while at work. Your energy levels drop down, your body feels a lot more stressed, and youre bound to feel much more exhausted by the end of the day. This delay in nutrition disrupts your circadian rhythm, slows down your metabolism, induces lethargy, tends to accumulate fat in the body and has a high chance of leading to weight gain and obesity. The fact that weight gain and obesity are high-risk factors for many diseases, including heart disease, is well known.

And this is the reason why proponents of Ayurveda and ancient Chinese medicine have paid such focus on following precise meal timings every day as a means of staying healthy and fit. The Ayurvedic concept of dincharya or daily routine highlights the necessity of the body to be in complete balance with the rhythmic cycles of the day and promotes fixed timings for everything from meal times to exercise, sleep and other activities. In Chinese medicine, every part of the body has its own rhythm, and the chi (vital energy of the body as a whole) can only be maintained if you lead your life according to this rhythm.

What is chrono-nutrition?

Based on these two ancient systems of medicine, Dr Alain Delabos - a French nutritionist - developed chrono-nutrition in 1986 with his colleague Professor Jean-Robert Rapin. Chrono-nutrition involves sticking to specific meal times daily to ensure your metabolism synchronises with your biological or circadian clock.

A study published in Current Nutrition Reports in 2014 suggests that humans have some core clock genes, like Bmal1, Per1/2 and Cry1/2, which play a role in determining the circadian clock of the body through the regulation of the master clock, the suprachiasmatic nucleus (SCN), of the body. If you fix your meal timings as dictated by these clocks, your metabolism, hormone secretion and immune response work perfectly. If theres desynchronization among the clocks, it can result in the development of metabolic disorders, obesity, chronic diseases, psychiatric disorders and even cancer.

Benefits of chrono-nutrition

Following the chrono-nutritional diet is very easy - all you need to do is ensure you eat the same quality and quantity of food at the same time every day. Ideally, you should have your first meal (breakfast) an hour after waking up and your last meal (dinner or supper) should be had two hours before bedtime. The following are the benefits of following a chrono-nutritional diet:

For more information, read our article on Weight loss.

Health articles on News18 are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

The information provided here is intended to provide free education about certain medical conditions and certain possible treatment. It is not a substitute for examination, diagnosis, treatment, and medical care provided by a licensed and qualified health professional. If you believe you, your child or someone you know suffers from the conditions described herein, please see your health care provider immediately. Do not attempt to treat yourself, your child, or anyone else without proper medical supervision. You acknowledge and agree that neither myUpchar nor News18 is liable for any loss or damage which may be incurred by you as a result of the information provided here, or as a result of any reliance placed by you on the completeness, accuracy or existence of any information provided herein.

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Chrono-nutrition: How Eating By the Clock Can Help You Lose Weight - News18

A chunky cat named Lasagna is in need of a forever home in order to help her lose weight, a local animal shelter said.

A spokesperson with ACCT Philly said someone left Lasagna outside their shelter in Philadelphias Hunting Park neighborhood on Sunday with a woman who was looking to adopt. The woman considered adopting Lasagna but ultimately passed due to the cat being much larger than what she was looking for.

Lasagna the cat.

ACCT Philly then took Lasagna in. Staff members said shes very sweet and appears to be generally healthy though her weight has made her stiff when she walks and unable to properly groom herself.

Obese cats can develop a lot of significant health issues, so she really needs a home where someone can help her lose the weight and be a healthy cat," Sarah Barnett of ACCT Philly said.

After photos of Lasagna went viral, the company Stouffer's stepped in and offered their popular lasagna brand for free to whoever adopted Lasagna the cat.

CLICK HERE to learn how you can adopt Lasagna and other shelter animals.

ACCT Philly dealt with budget cuts of nearly $900,000 from the city to their contract. To donate, CLICK HERE.

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Chunky Cat Named Lasagna' Needs a Forever Home to Help Her Lose Weight - NBC 10 Philadelphia

Following the Noom program takes just five to 10 minutes per day.

If there's one universal truth about weight loss, it's that there are a lot of different diets out there. And since there is no singular approach that works for everyone, trial and error is inevitable which can lead to frustration.

"When diets 'fail,' people tend to turn on themselves as they start to feel inadequate or see themselves as the failure, despite starting something that was inevitable to fail," says Andreas Michaelides, PhD, chief of psychology and head of coaching at Noom. "People can be very hard on themselves when this happens, berating their failures, and feel guilty when they fall back into old habits."

To avoid this, it's important to find a plan that makes you feel empowered and educates you on the most effective weight-loss methods like Noom, Michaelides says. "Noom isn't a diet in the traditional sense; it's a program that empowers users to make changes by equipping them with the right tools to do so," he says. The Noom toolkit includes a science-backed curriculum, a personal coach and a fully-loaded app with resources to help you monitor your progress when it comes to food and exercise.

And while there is no one right way to lose weight, there are a few wrong (either unsafe or ineffective) ways to go about weight loss. Here, Michaelides breaks down three common misconceptions.

Misconception 1: Weight Loss Is a Linear Process

Even if you're sticking to a diet religiously, your weight likely won't decrease consistently. "Plateaus are completely normal and frustrating, but they do not mean you are doing anything wrong or not making progress," Michaelides says. "Plateaus are multi-faceted and can be dependent on numerous factors, so the key here is to hold strong and focus on the non-scale victories you are achieving, like having more energy or feeling more confident in your favorite pair of jeans."

As part of the Noom plan, users weigh themselves every day in order to overcome scale anxiety and to get used to seeing slight or no fluctuations in their weight, Michaelides says. That way, if the number ticks up slightly, they won't be tempted to throw in the towel, and if it hasn't changed in a while, they can chat with their Noom coach for encouragement.

Misconception 2: Fad Diets Work

"Despite the widespread trend, we know it can be dangerous to cut out certain food groups," Michaelides says. "It is actually more important to focus on portion size rather than depriving yourself of a specific food or food group."

Beside not being sustainable long term, restrictive diets can be damaging both physically and psychologically, he says. Noom encourages users to make small changes over time and equips them to learn how to deal with setbacks.

Misconception 3: Weight Loss Should Happen Quickly

"Chances are, the weight you'd like to lose didn't appear overnight losing it won't happen overnight either," Michaelides says. "At Noom, we encourage clients to focus on their holistic health, and celebrate small victories off the scale as well as on."

He suggests making thoughtful, attainable goals and thinking of each goal as a small building block over time all your small successes can lead to big changes.

"If you're looking for a quick fix, or something extreme/restrictive, Noom might not be the place for you," Michaelides says. "Though extreme diets might result in faster short-term weight loss, that weight is often gained back just as quickly. Noom's focus is on creating a lifestyle change, so while the results aren't overnight, they are much more likely to stick." And that's the ultimate goal, right?

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The 3 Most Common Things People Get Wrong About Weight Loss, and How to Avoid Them - LIVESTRONG.COM

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