To help maintain the muscle you’ve gained, in addition to still lifting heavy weights, you consume adequate amounts of protein as part of your calories.
The target body fat percentage is about 10%. Second, once you gain some muscle and have about 17% body fat you start cutting in which you still lift heavy weights to maintain muscle, but consume fewer calories. One, there’s the bulking stage in which you gain muscle by focusing on lifting heavy weights and increasing your protein consumption. There are three phases to gaining muscle and losing weight. Lifting weights helps you gain muscle, more muscle needs to burn more energy, which means increased metabolism. It’s best to eat fewer calories and increase your metabolism by lifting weights. To lose weight, consume fewer calories than you burn. They’re a source of energy and your body needs energy to exercise. For muscles to grow, you need to increase the amount of resistance to your muscles and eat enough protein and carbs. No complicated weightlifting schemes are needed such as muscle confusion.
#Bigger leaner stronger diet free
The basic principles for building muscle on this plan are lift heavy weights, generally, do 3 sets of 4-6 tough reps not including warmup reps, and use free weights.
The basic premise of the book is lift heavy, eat an adequate amount of protein to build muscle and cut the amount of calories consumed to lose fat. I think, maybe a week later it was back to normal price at $8. During those two weeks, though, I looked on Amazon as well and saw that a Kindle version of the book was on sale for less than a dollar. I picked up both The 10X Rule and Bigger, Leaner, Stronger at the same time. I reserved the book at my local library that week and picked it up in two weeks. It was a bonus that Bigger, Leaner, Stronger, was supposed to be based on actual research. This book seemed to be a possible solution to my problem. I did have a general plan and have used some standard ones before, but I guess I wanted more. I exercised occasionally, but I sometimes yearned for a workout plan that I could feel confident that was effective and efficient. I was talking with a colleague of mine about working out when he recommended I read two books, The 10X Rule by Grant Cardone, unrelated to fitness by the way, and Bigger, Leaner, Stronger by Mike Matthews.
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