What is G-Flux? The G-Flux phenomenon has been quite popular in recent times because of the systematic approach it applies to gain muscle mass and losing body fat effectively.
If you are desperately looking for a scientific method on how to build a leaner and a ripped body structure of yourself, well, today I’m going to share the exact method!
Note: There will be a lot of scientific jargons involved which I have explained thoroughly but be patient while reading the article. Eventually, you will understand everything about the G-Flux.
I request you to go through the complete article because of limited knowledge regarding this concept can backfire on you.
What is G-FLUX?
I will make you sure to explain the concept so that you can relate it on a personal level.
What is the source of energy you need to make your body function?
The answer to that question is the food we intake.
The next question is what do you do that with that energy?
We as individuals perform the daily tasks that we need for our functioning to thrive on the planet. This is how we are spending our energy by taking energy from varied sources of food.
If you co-relate two of the answers above, you will realize that it is actually the very first law of the thermodynamics, that energy can neither be created nor destroyed. What we humans do with the sources of energy is just the conversion of it, but we also preserve, store, and balance our energy levels to sustain ourselves to keep our bodies functioning.
Definition of G-Flux
Dr. John Berardi, Ph.D. defines G-Flux is a representation between the amount of energy you ingest through your diet and the amount of energy you burn through the sum total of your metabolic activity.
In layman terms, in order to gain muscle and lose body fat, one should be on energy surplus by consuming high calories and burning proportionate calories through physical training. You will have to gain muscle mass and lose body fat at the same time.
What has research said about the effects of practicing G-Flux lifestyle on one’s body?
- Increase in lean mass
- The decrease in fat mass
- Increase in metabolic rate
- Quality Recovery
- Improved micro-nutrient delivery in your body
- Increased remodeling of tissue and turnover
Athletes who practice the G-flux lifestyle
Usain Bolt
Athletes have been doing this for a very long time; even before this word was invented in the fitness industry. They all have to sustain themselves by eating a good amount of calories along with the intense training.
One of the reasons why athletes have distinctive body physiques is because they have to play a regular sport at which they are complete professionals, and additional hours spent in the gym for weight training, cardio sessions, and conditional circuit training. The athletes you might recognize are Usain Bolt and Andy Murray.
- Calories: 5,500
- Exercise: 3.5 hours a day
Andy Murray
- Calories: 5,500
- Exercise: 5.5 hours a day
Athletes do take it to the next level because of such high competition and requirement for the games. Competing at the Olympics or the World Championship is no joke.
Real Life Scenario to understand the G-Flux
| Subject |
Calories Intake |
Calories Expenditure (Burned) | Calorie Surplus | Comparison b/w A & B for Higher Metabolism, Muscle Mass, Low Fat, and Recovery |
| Person A |
2000 |
1800 |
200 |
Person A will have a lower metabolism, muscle mass, but more fat, and poor recovery as compared to Person B. |
| Person B |
3000 |
2800 |
200 |
Person B will have a higher metabolism rate, more muscle mass, less fat, and healthy recovery as compared to Person A. |
Assumption: Both A and B have got the same capabilities genetically to put on the muscle mass on their respective bodies. The only difference is the amount of calorie intake and amount of calories burned.
Now you must be wondering if both of them have the same amount of calorie surplus and have worked out, then why is one ahead of the other. And that is because the Person B is in the elevated state of G-Flux.
Why does G-Flux really work on a Physiological basis?
If you are eating as much as possible and then exercising and burning a heavy amount of calories, and you are gaining lean mass and losing fat while doing this process your body is in for a ripped body type.
It is because when your body is exercising and consuming at this level; your body goes into a state of better nutrient partitioning which means more calories will be used for muscle growth and fewer to fat cells. This lifestyle of nutrition will provide you with the additional opportunity to stimulate protein turnover and tissue remodeling.
What is Nutrient Partitioning?
To understand nutrient partitioning; you first need to know the type of diet you will be consuming as it is one of the most important aspects of G-Flux.
The Diet for G-FLUX
Just because you have been told that you have to eat 3,000 calories a day doesn’t mean you will go berserk on food.
∙ You will have to eat a diet that contains all the essential protein, carbohydrates, vitamins, minerals, and healthy fats. You will have to take care of your micronutrients. If you eat anything randomly like junk food, sugar; you will end up compromising your entire G-Flux routine.
∙ Ensure eating at regular intervals and at the right time.
∙ The only food you will be consuming is high-quality foods, so you will have cravings if you are just starting, but remember a regular practice of eating healthy will eliminate such cravings.
∙ Keep customizing and picking up new high-quality foods otherwise it will become stagnant for you to follow the process.
Now that you know the diet you will have to take you will better understand the concept of nutritional partitioning. It is simply the breakdown and absorption of these high-quality foods while working out. Eating good protein and carbohydrates while working will be efficiently used by the body which will eventually help you in putting more muscle mass as compared to other methods.
What part does the diet play in the physiological process?
∙ Sustained Sympathetic Nervous System Activity – The higher sympathetic nervous system is bad news for the heart, blood vessels, digestive tract, and you don’t want that.
∙ Maintained Metabolic Rates – If one is staying on a disciplined regime of eating healthy, he will have a better-sustained metabolism or the resting metabolism rate which essential for gaining muscle and losing fat.
∙ Fuel Supply for Workout – As I said, the type of diet you will be consuming will all consist of good quality foods; including protein, vitamins, minerals, and carbohydrates. The biggest advantage of this diet is the supply of all the essentials that a body needs for putting on the muscle mass and losing the fat. Your status level on the vitamins, minerals, and antioxidants will always be excellent.
Workout Programme required for achieving the state of G-Flux
The types of workout required that you need to do, to activate G-Flux in your body.
| Workout | The contribution of the Workout | Exercises Example |
| Weight Training Workout |
|
Note: Upper and Lower Body strength training through weightlifting |
| Conditioning Workout |
|
|
| Low-Intensity Recovery Workout |
|
|
Note: The exercises mentioned are just to give the idea of each workout type. Exercises in no way are limited to the ones mentioned above. You will have to explore or ask your trainer or research them.
Workout Plan suggested and designed by Dr. John Berardi for G-Flux
Who is Dr. John Berardi?
He is the co-founder of Precision Nutrition, health coach, writer and a researcher in the areas of nutrition. He has mentored over a thousand athletes including the ones who train for Olympic sports.
Dr. John Berardi’s 10 Habits for achieving successful G-Flux
1. Eat every 2 to 4 hours
2. Eat lean, complete protein with each feeding
3. Eat fruits and/or veggies with each feeding, for a total of around 10 servings per day
4. Based on your body type and goals, use appropriate carbohydrate timing
5. Eat a healthy balance of fats, about one-third of each type (saturates, monos, and polys)
6. Ditch most calorie-containing drinks like soda and fruit juices
7. Focus on whole, unprocessed foods first
8. Eat whatever else you want 10 percent of the time
9. In most cases, prepare/pack your food in advance
10. Incorporate lots of variety; don’t fall into a food rut
Beginners G- Flux Plan suggested by Dr. John Berardi
Obviously, the workout will include the above-mentioned workout which are weight training, conditional workouts, and low-intensity workouts. What matters here is the amount of time you have to give.
Starting Phase
* Train five hours per week.
* Ensuring eating of the right foods at right times.
* Maintenance of the right amount of calories.
* Including all the three forms of workouts.
* These five hours are basically five days of training.
Essential Tips for Beginners
* Ease your way into your workout. Don’t over push.
* Strictly follow the 10 habits rule.
* Gradually increase your calorie intake and workout hours.
* If you are not getting results; evaluate what you are doing wrong.
* Keep researching about bodybuilding, G-flux, different workouts, meals, healthy foods, etc.
* Stay consistent and be patient.
* After substantial time you will able to customize your own workouts and diets, calorie intake and expenditure.
Ideal G- Flux Plan suggested by Dr. John Berardi
| Day | Workout | Example | Time | |
| Day 1 | Dynamic warm-up | Full-body-circuit conditioning workout | Interval circuits with body-weight exercises, kettlebell exercises, med-ball exercises, tire flipping, sled dragging, etc. | 1 hour |
| Day 2 | Dynamic warm-up | Lower-body weight training | 1 hour | |
| Day 3 | Low-intensity recovery workout | Yoga, Pilates, hiking, walking, bike riding, etc. | 1 hour | |
| Day 4 | Dynamic warm-up | Full-body-circuit conditioning workout | Interval circuits with body-weight exercises, kettlebell exercises, med-ball exercises, tire flipping, sled dragging, etc. | 1 hour |
| Day 5 | Dynamic warm-up | Upper-body weight training | 1 hour | |
| Day 6 | Dynamic warm-up | Sprints/intervals | 100-meter repeats, 200-meter repeats, etc. | 1 hour |
| Day 7 | Low-intensity recovery workout | Yoga, Pilates, hiking, walking, bike riding, etc. | 1 hour | |
| Total | 7 hours | |||
Beginners can reach this level in some time as they keep progressing.
FAQ’s for G-Flux
How many calories intake and expenditure should increase successively?
As per my suggestion, do not increase it by a big amount; begin it with two-hundred calories and proportionately for the workout for calorie burning; get to know your body; how is it responding.
Should I keep a daily calorie check?
In the beginning days, I would suggest you do that because of your misinformation or not knowing which food contains how many calories can negatively affect your journey. But soon you will be able to do it without going too hard on counting calories; your knowledge about the nutrition will drastically increase once you start investing your time in it.
How to check for the results?
Constant weighing is one thing you can do to compare it with your weight goals for lean muscle. However, in the early days, you might lose fat and, your weight would still be the same. So the best way is to look in the mirror and check your body composition. You need to ask yourself how you are feeling.
How much time to become somebody like Michael Phelps?
G-flux is a very long process in order to gain that level of results. It is a complete journey just like any other bodybuilding objectives. This is why you have to take it slow.
All the exercises mentioned above are the same in the ideal and beginners plan. What’s the difference?
The main difference is the number of hours per week given and the calorie intake accordingly. You have to gradually increase your calorie intake and per week hours in training.
Where do I keep researching about the G-flux diet and workouts?
There are e-books available by Dr. John Berardi on nutrition for the G-flux. Reading such material will help you stay one step ahead in your journey.
Subscribe to good YouTube channels which are interested in educating you about G-flux. You need to make sure you have a qualified trainer in the gym who can guide you in your entire journey and be honest with your G-flux plan. Do tell your trainer why you want to pursue this and take him in confidence and build the trust and communication required.
What are the precautions needed for G-Flux?
1. Caloric input should always be greater than caloric output in order to be in the state of G-Flux
2. The dependency of food should only be on healthy foods.
3. Practicing all the three types of workouts explained.
4. Rest days for active recovery.
5. Remember you will be experimenting a lot because it is a long journey towards fitness. You might hit certain dead ends but self-evaluation and education is the key.
6. Neither losing the weight nor gaining weight too fast is a good sign. It should be moderate.
7. The golden rule of G-flux is losing fat and gaining muscle mass at the same time.
That’s all about the G-flux.
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