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The holidays are here and that means more stress on top of the fact that we have to watch our weight because of all the good food. Not to mention the constant reminders from magazines, websites, television shows, of things you shouldn’t eat and totally avoid. The stress of keeping on track alone is enough to make your head explode. That doesn’t have to be the case though, this time can be utilized as a mass building time for many of you.
Building mass requires that we eat a lot, and to keep up with the mass you have to consume higher amounts of calories, that means when it comes to celebration time, you can add a little extra cheat day to your regimen!
Here are 3 reasons the holiday season is awesome for mass building efforts.
1. More time
Many of you live in areas where the weather is pretty crappy during the holidays, so many of you keep your outdoor activities to a minimum at best. No one wants to go outside when the weather is junky, so most of us stay inside bored with nothing to do.
So that means we have extra time to train, and if you want to gain some mass, you’re going to need the extra time to get a good workout in. If you’re already on some kind of plan, adjust it around for this time of the year. If you have 3 day split and find that you have time to add in a few more days, then do so. This doesn’t mean that you can go to the gym and talk all day long; this means you have extra time to go in and smash in a good workout. Plan ahead and set your goals and workout plans before you go into the gym, that way when you get in there it’s all business and no games.
2. Take advantage of eating well
Don’t get it twisted, what I mean by this is that you can eat a lot more than you usually would, and I don’t mean by eating tons of junk food. Some people thing that bulking up means eating everything and anything under the sun, that’s not how it works. You have to eat food in order to gain mass, not junk food.
Eat a ton of beef, the reason being is that it is high in creatine and iron, and as we all know those will both help you to effectively gain mass. Turkey is lower in cholesterol and also scan help to build mass, just track how much of both you do eat, that way you know where you are at in your efforts.
Your mass gaining efforts should include some carbohydrates; they’re excellent to give you energy and the fuel you need to build more muscle. Pick up an extra scoop of stuffing or mashed potatoes at dinner time. Potatoes are good because they help to slow the insulin down meaning no crash, and they also help to slow down the fat absorption within the body.
3. You get to sleep in more!
This is a plus to many of us who work out; the reason being is that we grow when we sleep. So if we don’t sleep much regularly you’re not only hurting your body in general, but you’re hurting your gains. You need to sleep at least 7 hours a night as a good rule of thumb, but anywhere from 6-8 hours will do just fine.
Depending on your intensity of your workout, you should sleep more on the days that you train than you do on other nights. The reason being is that if you’re going hard during your training session, you want to get the full effect of the training benefits that night when you sleep. Take your casein protein before you go to bed and get some good sleep, you’ll be glad that you did!
At the end of the day just practice some common sense and build a plan around your mass building efforts. Utilize this method for about 2 months or so and then go back to your cutting mode if you want, if not keep at it but do it in smart manner so you don’t gain unwanted fat.