How to Gain Muscle Without Gaining Fat

When it comes to the several fitness goals available, one of the most difficult - and sought after - is growing muscle without gaining fat. This is commonly referred to as "clean bulking," and it is difficult for one simple reason: in order to build muscle and size, you must consume more calories.

But we all know what happens when you eat too many calories - it increases your chances of adding more fat. While you may see people claiming to have gained "10 pounds of muscle" in a month, the reality is that you can only gain 1 to 2 pounds of lean muscle per month (or less if you are already muscular).

To discover the best strategies for your clean volume, we'll break down the best approach to your training and nutrition.

LEAN TISSUE TRAINING

The proper training program for adding lean tissue requires four things. First, you need to make sure your calorie intake targets muscle repair, recovery, and growth, which means you need to lift weights 3-4 times a week.

Second, your training should consist of heavy, complex exercises targeting multiple muscle groups at once; great options include squats, presses, rows, chin-ups, and deadlifts.

Third, focus on "hypertrophy," which basically means increasing the size of your muscles. The way to do it is by using a moderate number of repetitions; something between 8 and 12 reps and 5 or more sets is usually solid. This approach increases the "time under tension" (the duration that the muscles have to work per set) and that creates more stimulus for muscle growth.

Finally, every time you hit the gym, try doing a little more than you did last time: add a pound or two more to your weights, do one or two more reps, or add another set. In that way, you are constantly challenging your body and creating improvements.

EAT FOR LEAN TISSUE

Here's the truth: training for a clean dough is only a small part of the battle; most of your results are obtained in the kitchen.

According to Sidney Fry, MS, RD, nutrition comes down to one word: quality. "It's about the quality of the calories you eat," he explains. "If you're working diligently on expert strength training, but you're feeding your body low-quality protein, refined grains, sugar, etc., you're probably not doing your body or muscles any favors."

Choose protein sources such as wild seafood, grass-fed lean meat, free-range eggs, nuts, and beans. What about protein drinks and protein bars, for example? " Protein from natural sources also contains essential vitamins and nutrients," adds Fry, so always choose real foods when you can.

Also, detached your supermolecule intake. "Unlike carbohydrates and fat, excess supermolecule isn't hold on for energy, therefore loading supermolecule into a meal isn't useful," says Fry. "If your goal is to create muscle, you will get the foremost out of your supermolecule investment by spreading your daily intake across all of your meals."

As for the amount of protein you need, he recommends between 1.6 and 1.7 grams of protein per kilogram of body weight. “The most reliable approach to estimate the quantity of protein in your diet is to look at the nutrition labels on your items and use the MyFitnessPal app to record that information,” says a researcher.” he adds, “prioritizing Verified Foods designated with a green check mark. "

Next, make sure you're consuming the correct amount of calories - too many lead to fat gains, while too few reduce muscle gains.

How to use your basal metabolic system (TMB) or the caloric intake of what you eat when you eat it.  "The activation (including the Arabic word and with pesas), the edit and additionally the patterns of suieno tienen associate impacto at intervals the cantidad of calories that need to stay up a peso". As a result, it takes a short while to satisfy the actual demands of your preparation.

Once you know how many calories you need to maintain your weight, eat 500 more calories on your lifting days and eat your maintenance level on the other days.

FINAL STEP: RE-EVALUATE EVERY MONTH

"The proof of pudding is in ingestion," the old chestnut goes.

Every month, check your body fat, weight, measurements and photos to create positive you clean the quantity properly. If you have gained a bit fat, gently cut your calories on non-weight lifting days; If you are not gaining lean mass, gently increase your calories on lifting days.