Want to set up a bulking diet but not sure where to start? Our expert nutritionist is here to make things simple by sharing how to bulk effectively.
There can be a lot of confusing information out there surrounding bulking and mass gain — especially when it comes to that burning question; can you really eat anything and everything you want?
Nutrition researcher, Richie Kirwan, is here to clear things up and help you get that bulking diet right. Covering all the essentials like calorie count and what foods to go for, you’ll be one step closer to reaching your fitness goals in no time at all.
Find Richie on Instagram: @be_more_nutrition
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How To Bulk Effectively: Bulking Diet Explained | Myprotein
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References:
1. Slater GJ, Dieter BP, Marsh DJ, Helms ER, Shaw G, Iraki J. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Front Nutr. 2019;6:131.
2. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
3. Mitchell WK, Phillips BE, Hill I, Greenhaff P, Lund JN, Williams JP, et al. Human skeletal muscle is refractory to the anabolic effects of leucine during the postprandial muscle-full period in older men. Clin Sci (Lond). 2017;131(21):2643-53.
4. Bandegan A, Courtney-Martin G, Rafii M, Pencharz PB, Lemon PW. Indicator Amino Acid-Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. The Journal of nutrition. 2017;147(5):850-7.
5. Whittaker J, Wu K. Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology. 2021:105878.
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From Struggle to Success: Kelly Clarkson's Weight Loss Transformation
Kelly Clarkson, a renowned singer, actress, and talk show host, has been open about her weight loss journey. In this article, we'll delve into the strategies she employed to achieve her remarkable transformation.
Breaking Free from Unhealthy Habits
Like many of us who struggle with weight issues, Kelly struggled with yo-yo dieting and unhealthy eating habits for years. However, after reaching a point where she felt unwell and unhappy in her own skin, she decided it was time for change. Clarkson started by incorporating healthier food choices into her daily routine. She prioritized whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates.
She also made an effort to cook more often at home rather than relying on processed meals or eating out frequently. By taking control of what she put in her body, Kelly began to notice a shift in how she felt - both physically and mentally. Her energy levels increased significantly as did her self-confidence.
The Power of Mindful Eating
As Clarkson's new diet started paying off, she became more aware of the importance of mindful eating. She paid attention to hunger cues, stopped when satisfied rather than stuffed, and developed a healthier relationship with food overall. This shift from restrictive diets to a balanced approach was instrumental in her weight loss success.
When we mindfully eat, we're able to tune into our body's needs better and make choices that promote satisfaction over short-term pleasure or convenience. By adopting such an attitude towards food consumption, Kelly Clarkson created space for sustainable weight management instead of merely focusing on shedding pounds quickly.
Finding the Right Balance Between Exercise and Rest
While exercise played a vital role in Clarkson's journey, she also emphasized the importance of getting sufficient rest to aid recovery. This approach helped her maintain a healthy relationship with physical activity - one that didn't leave her burned out or prone to overtraining.
Aim for an average sleep duration of 7-9 hours each night and try not to skimp on your beauty sleep! It can greatly benefit weight loss efforts, as adequate rest helps stabilize hormones involved in appetite regulation. For example, research has shown that people who get sufficient sleep tend to have lower levels of ghrelin (the 'hunger hormone') and higher levels of leptin ('fullness' hormone).
Staying Hydrated for Better Results
Proper hydration is a crucial aspect of any weight loss journey - including Kelly Clarkson's. Drinking plenty of water throughout the day can help control appetite, boost metabolism, and reduce bloating.
For women specifically, even mild dehydration has been linked to decreased fat burning capacity during exercise! It means that if we don't replenish our fluids adequately between meals or after working out, it could hinder weight loss efforts significantly.
The Role of Support in Sustaining Motivation
Kelly Clarkson also acknowledged the role of her loved ones in keeping her motivated throughout this journey. Having a supportive community can make all the difference when dealing with setbacks - because we're bound to encounter them along the way.
Surrounding yourself with encouraging people, whether it's family or friends, helps us stay accountable and push forward even during challenging times. For Clarkson, having a strong network provided an essential safety net that helped her continue on track towards achieving success.
Achieving Long-Term Weight Loss Success
Kelly Clarkson ultimately transformed not just her physical appearance but also adopted healthier habits to maintain long-term weight loss success. She no longer feels burdened by fad diets or extreme calorie restriction strategies - instead embracing balance, nutrition, and self-care as an integral part of daily life.
By understanding the science behind healthy weight management and staying committed to those key lifestyle changes she identified early on in her journey (and has stuck with), Kelly Clarkson exemplifies how we can move from struggle towards long-lasting success.
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