Jack Lifter
How to Gain Muscle without Gaining Fat by Being Patient
The two goals to which body builders naturally aspire are gaining muscle mass and losing body fat. While meeting these goals will ensure the development of a great looking body, they seem to be exactly opposite from one another in terms of compatibility. It’s important that you learn how to gain muscle without gaining fat. Building up muscle mass requires an increasing intake of calories to provide both the energy of carbs for exercising and the nutrition of protein to build muscle, while losing fat requires a decrease in calories consumed so that the body can burn off the excess fat. It doesn’t seem possible to accomplish both goals at the same time: gaining muscle without gaining fat.
Most weight lifters understand that they will have to gain some fat in order to increase their weight. The question is how can you ensure that the increase in muscle mass is a greater contributor to weight gain that increased fat? There are two approaches to managing this problem; one good and one bad as discussed in the following.
One approach that seems obvious is to eat as much food as you possibly can. Stuff yourself. Turn your life into one big picnic. Those who may consider this approach have convinced themselves that if they eat more food, they’ll gain more muscle. Not really. Your body can only use a limited amount of the food you eat to grow muscle. All of the excess food is turned into fat. The more that you eat above that which is required for normal sustenance and growth, the fatter you will get. This is clearly the opposite of gaining muscle without fat.
Another approach, actually the most sensible way for gaining muscle without fat, is to eat moderately, and only enough to support muscle growth. With that measured amount of nutritional input, you will be able to gain lean tissue without accumulating any unwanted body fat. The questions that now arise are focused upon how much muscle can you build, and how many calories should you be consuming each day to support that amount of muscle growth?
You’ve undoubtedly heard stories about so-and-so who supposedly gained twenty pounds of muscle in about a month and a half. This may be possible for that one-in-a-million genetically gifted individual who has superb nutritional habits and a superior training program, but it’s not even statistically close to what can be expected by most people.
If one trains correctly and maintains a good diet, he can expect to gain about one pound of muscle per week, on average. It will depend, as always, upon the person’s genetic makeup. For some, with less than helpful genetics, the weight gain may be less. Regardless, if even the most promising body builders are gaining only around four pounds of muscle per month, it makes no sense to consume large amounts of calories to meet that growth rate.
“Can you gain muscle without gaining fat?” is a reasonable question. Consider the old axiom “Calories in; calories out.” The more calories that you consume, the more unwanted body fat that you will add. A good rule of thumb to follow is to eat no more than 500 calories each day, above what you actually need to maintain muscle growth. This will enable your muscles to increase without adding significant fat. Keep tabs on the calories that you consume. If you look like you’re beginning to store body fat, lessen the amount of calories consumed.
Even under normal conditions, peoples’ metabolisms vary from person to person. You’ll have to adjust your attempts to bulk up to match the level of your metabolism. Remember, you’re in this for the long haul. Be patient with the speed with which you gain muscle. Slow down the process. The slower you go, the more time you will have building muscle mass, and the less time you’ll need to worry how to gain muscle without gaining fat.
About the Author
If you want to find more information about muscle building programs, Please check it out at muscle gaining secrets. It is a proven program of step-by-step guide to help you gain muscle without gaining fat. Read the muscle gaining secrets review for more.
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