How to Not Gain Fat While Building Muscle
Posted on 12. Feb, 2009 by Rob Molloy in Losing Weight
Many who are into bodybuilding will try to bulk up and get as big as they can but what happens much of the time is that they also add on extra padding with their muscle. Especially for those who want those cuts for a special event or competition. They will try to work frantically prior to the event to get rid of the fat. The key is to not gain that fat in the first place because what happens is that while fat is being lost, muscle is also being lost. Here is a simple strategy to gain muscle without adding that extra weight you don’t want.
You need to realize that you should only put on about one pound of muscle every 2 weeks. If you are gaining more than that you may be putting on fat instead. If you notice you are rapidly putting on weight, then examine the quantity of food you are consuming. Be sure that you are eating the recommended amount of the foods that are appropriate for your workout regimen. This does not hold true for everyone, but make sure you check everything out, in the event you are rapidly gaining weight.
Maintaining the right type of diet will assist you in reaching your goals as far as your bodybuilding goes. This is easy to make into a boring routine though. You change out your workouts; you can also vary your diet. The right routine to build your muscles has days where you rest your body and allow your muscles to be able to repair themselves from the tearing up they get in your workouts. Let your body also rest on these days from your strict diet requirements that you keep it on most days. Rest is good for you mentally; this is the same with taking off a day or two from the rigid diet too. A good schedule is 5 days sticking to the diet and then give yourself 2 days off, if you do this right you can have the weekends off and have a bit of fun food wise, and also your body will thank you.
You should be eating several times a day instead of 3, actually about 5 meals a day is good. This way your body does not go into save mode like when you are trying not to eat. You also need to follow the formula of 1 part good fat, 2 parts of protein (essential for building muscle), and 3 parts of the energy giving carbohydrates.
The other thing you need to build your muscle without packing on fat as well, is developing the correct workout program. Start by performing 10 to 15 minutes of some activity that is aerobic before you do your actual workout. It is good for warming you up for your workout, for burning fat and it will make your heart healthier. It can backfire on you to do too much aerobic activity though as far as you trying to gain muscle mass.
Long sessions of aerobic workout may train you well for things like marathons but they won’t do a flip for your muscle building. More calories are burned with the more muscle you have. You should do stretching before you start your aerobics and before starting into the bulk of your workout for your muscle building.
Get a journal to log your workouts each day and you need to do repeats of muscles group daily too. You need to keep upping your game a notch every workout. By keeping this journal you know how much to up it each day. Monday – Thursday concentrate on a different muscle group each day then on Fridays you mix it all together and work all the muscle groups.
With your workout, pyramid the sets and make the one in the middle have more weight than the first and last ones. You need push your body. With the first set you prepare the body for the heavier set of #2 and then with the third set you cool your body down. You can also pyramid your reps within the sets too. The first rep do the most, the middle you make them harder but fewer, and then the third one is the cool down where you do the same reps as the first.
Take these tips and plan your workout according to them, adjusting it to your particular body. You will see how good this works for not gaining fat and only building muscle.
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