Is joining and cutting the best way to build muscle mass?

If you read a fitness blog or magazine, or if you’ve recently watched Insta’s #fitness scene, you’ve probably heard of merging and editing. But if you’re new to being as tall as the Hulk (yes, almost) and then fine-tuning Bruce Banner’s style to get fired, it’s no surprise that it was created by bodybuilders and bodybuilders in view of competitions.

There is no standard definition of volume and section. The bulk blend means you’re eating more calories than you need to gain weight and then build muscle through strength training. Shutting down means eating fewer calories than you burn (and you’ll likely be doing more cardio) to lose fat. The theory is that you will gain more muscle and fat, but then you will lose fat to look lean and ruined.

But does it work and is it a good idea? We ask the experts.

Does more food mean more muscle?

Muscles are made of protein, so consuming extra protein should lead to bigger muscles, right? Something like that … but not really.

When you exercise, you damage the muscle fibers, which is good. After exercise, your body repairs these fibers by combining new and old protein fibers, strengthening them and sometimes making them larger. Muscle growth occurs when the rate of protein synthesis in a muscle is greater than the amount of muscle protein breakdown.

To build muscle, you need to “eat more calories than you need to maintain your weight,” says personal trainer Scott Laidler. “Plus, a high percentage of calories should come from foods that contain protein which gives you the amino acids you need to build muscle. Without protein you only get fat and a little bit of muscle.” , he continues. However, there is a limit.

It’s not as easy as protein equals muscle. “There are a number of genetic limitations to muscle mass that you can build over time no matter how much exercise and protein you eat,” says Dr. Aishah Muhammad, personal trainer and personal trainer. So if you eat too much you will only gain weight.

It is not difficult to take in the amount of protein you need for muscle growth. The British National Diet and Nutrition Survey shows that the average amount of protein consumed by men aged 19-64 is 87.4g per day and women 66.6g, which is far more than the average. NHS recommends 55.5g for men and 45g for women. depending on body weight and physical effort.

Can You Eat Too Much Protein?

In 2016, BBC Three reported on a man who was hospitalized after trying to ‘rally’. He had kidney stones which he said were probably caused by eating too much protein. He said his body couldn’t process the protein, so he turned it into calcified deposits in the kidneys.

The NHS combines a diet high in protein and fiber with repeated kidney stones. The risks of a high-protein diet are higher in people with pre-existing conditions, and if you have damaged kidneys or liver, you should consult your doctor before making any changes to your diet.

In the 1960s and 1970s, when mixed drinks became the first phenomenon, bodybuilders relied on natural, nutritious foods such as beef, milk, and eggs. Today, protein is available in cocktails, bars, and capsules, making it easy to consume large amounts of added sugar and calories without filling.

If you want to take a protein supplement, British Dietetic Association clinical and athletic dietitian Rick Miller suggests sticking to the recommended serving sizes and never taking more than you need.

Can You Lose Weight Without Losing Muscle?

It is quite difficult to lose as much fat as you want while still keeping your muscles “cut”.

Years ago, researchers found that one kilogram of fat contained 3,500 calories of energy. However, burning half a pound of body fat isn’t as easy as limiting calories by that amount – your body also likes to burn muscle.

Scott Laidler learned this from his own journey when he first started training. He said: “When I lost weight, I reduced myself