Maximizing the increase in metabolically active mass is the result of overeating, of an adaptive stimulus and of the time required to make this adaptation.
Reducing the percentage of fat is the result of a calorie deficit or in any case of a negative energy balance. It is customary that the winter period is dedicated to the first objective (bulking or bulking period) and the summer period to the second (definition or cutting period).
Obviously if you compete in body building these two phases follow the only criterion of preparation for the competition. The result of this alternation of "bulking" and "cutting" are hormonal imbalances, dissatisfaction with one's appearance in the months of mass and decline in performance in the months of definition.
There is perhaps a better solution that allows you to exploit the functioning of the organism.
Concepts of physiology
During a hyper diet, the energy increase allows to produce anabolic hormones that maximize the entry of nutrients into the muscle cells, a greater speed of the reparative processes and a general anabolism.
All the various metabolic processes also benefit. However, this picture is established in a first period, then the body triggers a sort of addiction to the stimulus and the nutrients are "stolen" from the fat cells as the muscle ones lose affinity for the energy substrate.
Fat cells produce harmful hormones and the accumulation of fat leads to the suppression of the production of sex hormones. Furthermore, the energetic excess no longer becomes a stimulus situation but a constant one and to induce the anabolic stimulus it is necessary to increase this surplus.
During an energy deficit, the body begins to exploit the accumulated energy substrate (glycogen and lipids) in order to meet the metabolic demand. The reduction of adipose tissue is accompanied by a non-production of harmful mediators in favor of "beneficial" hormones.
This picture, however, is established for a very short period after which the body adapts to the energy deficit by cutting on the various metabolic processes in order to reduce energy expenditure.
The body is made to survive and therefore a sort of self-preservation is established which obliges an increasingly drastic energy reduction to obtain the same lipid oxidation; the hormonal profile also worsens.
From all this it is clear how the benefits of the two eating styles are expressed only as long as the body does not adapt to the stimulus, recognizing this as a constant. Adaptation to overeating is slower than energy deficit.
Mass and definition for short periods
A good solution might be to alternate periods of bulk and definition for shorter periods of time. This allows you to exploit the benefit of the stimulus without introducing the negative effects of addiction.
Specifically, periods of overeating that last 7 or 10 days could be alternated followed by an energy deficit that lasts 2 or 5 days. These data are indicative and must be adapted to
particular characteristics of the subject. this scheme also promotes anabolism by minimizing adipose accumulation.
Specific training
The body is a unit, it is not possible to detach the power from the type of physical activity. This should be in accordance with the energy balance. These two combined stimuli allow to maximize anabolism and reduce fat as much as possible.
Specifically, when you are in bulking it is more useful to focus on workouts of longer duration (without exaggerating the concept) and of greater intensity; these should be supported by the increased energy income.
At the same time it is possible to increase the loads used. During cutting periods it makes more sense to train that aims at a greater oxidation of the substrate and of a shorter duration. this “less intense” period allows the organism to recover from the “more stressful” period and at the same time establish a profile for the reception of optimal stimuli and to oxidize the energy substrate.
In periods of hyper nutrition it is useful to do traditional body building style workouts by including basic repetitions focused on strength while in the period of energy deficit it is useful to favor activities such as HIIT and shorter workouts with a focus on a good "mind? Muscle connection".
In both periods it is necessary to maximize the rest which always results to have a beneficial effect on the health of the whole organism in general.
This style of training and nutrition is very well suited to subjects who train with a pure aesthetic purpose and body recomposition. The same is not true for performance-focused athletes such as swimmers, footballers, etc.
