Gain Muscle, Not Fat!Â 5 Tips To Stay Lean And Mean While Bulking
When I am talking with clients or friends about lifting and working out a common question that I am asked is â€œhow can I gain muscle mass without the added body fat that comes from big eating?" Â Â Some of you may have pondered this very question. Do you struggle to find the fine line between eating too little for muscular gains and spilling over into fat gain?Â Itâ€™s true that youâ€™ll probably have to gain some fat to get big, but it doesnâ€™t have to be much.Â In this blog Iâ€™ll tell you about five tips that will allow you to gain muscle, not fat, and allow you to avoid having to cut pounds of excess fat after gaining your hard-earned muscle!
1. Time Your Carbs
If thereâ€™s any nutrient that makes people gain fat with amazing speed, itâ€™s carbohydrates.Â This doesnâ€™t mean that theyâ€™re all bad, though.Â In fact, you need carbs to build muscle!Â The key is to eat them at the right times, when your body is best suited to use them to gain muscle, not fat.
The best time to eat carbs is after your workout.Â Hard weight training alters the way your body uses food so that all nutrients and especially carbs are channeled towards muscle gain instead of fat storage.Â Sugar and starch alike, carbs can only help you in the hour or two after you train.Â Make sure to down plenty of them, along with some protein to both help you stay lean and increase your muscular gains.
2. Eat Your Protein!
Whether youâ€™re trying to lose fat or gain muscle, protein is the most essential nutrient for a weight lifter.Â This is especially true if youâ€™re trying hard to gain muscle, not fat!Â Not only does protein help you build new muscle tissue, it boosts your metabolism and is nearly impossible to convert to body fat.Â If you replace some of the calories youâ€™re currently eating from fats and carbs with more protein, you will likely get leaner AND build more muscle!
Unlike carbs, there is also no perfect time to eat protein.Â You should always be eating it!Â Every meal you eat throughout the day should have an appropriate portion of your ideal daily protein intake.Â Going too long without protein can cause your body to cannibalize its own muscle tissue â€“ that wonâ€™t help you stay lean!
3. Cardio for Cuts
You often hear bodybuilders advising other lifters to steer clear of any and all forms of cardio while trying to put on muscle mass.Â In fact, some guys get downright lazy when theyâ€™re trying to gain, fearing that any extra movement is hurting their progress!Â Not only is this nonsense, it doesnâ€™t do any good for gaining purely lean muscle.
To add cardio into your routine without hurting your weight training, do low intensity walks in the morning on an empty stomach.Â At the time of day, your body has no food in it and is primed to burn body fat as you walk.Â Keep the intensity low, and you can keep the fat gains at bay without cutting into your recovery from weight lifting.Â Save the sprinting for when itâ€™s time to diet!
4. Donâ€™t Skimp on the Fat
Pretty much everyone these days realizes that eating dietary fat is NOT what makes you gain body fat.Â This is especially important to remember if youâ€™re trying to gain muscle, not fat.Â Gaining muscle mass takes a lot of calories, but eating too many carbs makes you fat.Â What are you to do, then?Â Eat more fat!
Healthy fats like those found in nuts, oils, fatty fish, and even some lean red meat are great for your skin and hormonal functions, and they are a great source of calories, as well!Â They wonâ€™t jack up your insulin levels and lead to instant body fat storage the way eating lots of sugar or starch will, but they can still help you meet your caloric needs for muscle gains.
5. Body Fat Gains vs. Body Fat Percentage
In the end, remember that youâ€™re going to have to gain SOME fat, but you can still maintain a good body fat PERCENTAGE.Â Consider this example.Â Joe weighs 200 pounds at 15 percent body fat.Â Thatâ€™s 30 total pounds of fat.Â Letâ€™s say he gains weight, both muscle and fat, to arrive at 250 pounds at 15 percent body fat.Â Now he has 37.5 pounds of fat.Â Thatâ€™s a gain of 7.5 pounds of fat, but heâ€™s still the same body fat percentage!
In simpler terms, Joe gained lots of muscle and a little bit of fat but still looks just as lean!Â Remember this example if youâ€™re still worried about gaining fat while building muscle.Â Some fat gain is going to be necessary if you want to gain faster than a snailâ€™s pace, but it doesnâ€™t have to affect how lean you look if youâ€™re strict with your diet.
September was a great month, and I would like to give a special thanks to the JustinWoltering.com Members who have made amazing physique transformations from this blog or through online personal training and have shared their story with me. It these changes that keep me motivated to work harder and harder for you!
Honestly, I have been waiting for a long time to share this with you guys! I am so excited I can barely focus enough to write this blog : ) It has been difficult working for years to get this book ready and have poured my entire heart soul into it. This is the issue in my life that I am most passion it about, and it is what I live for. It has changed my life and I am eager to share it with you!Â Checkout my website for the details of my e-book Bigger Better Faster Now!Â I look forward to answering any questions you may have, and as always would love to hear your success story!
Yours in Muscle Building Success,