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Getting too much muscle to your body too fast usually comes with fat to your body as well. That is a natural biological process if you want to gain muscle, if you want to have muscle mass, you have to understand this. Calories are a must and the more the better if you want to gain bigger muscle mass to your body. But you can't control all the added calories directly into your muscle growing process and force muscle growing. So, some of them will be transformed into fat.
If you want to make your body shape changes in a short period of time, you should focus on gaining muscle mass in a period of time and then focus on losing additional body fat in another period of time.
The level of muscles plays an important role in determining the rate of metabolism, so the more muscle you have, the more fat that you can get rid of. For this reason, build a bulking phase of muscle is a good start.
Based on this information, this is the goal of the weight gain phase: grow your muscle as big as possible and gain fat as few as possible. Losing fat completely is not what we want here; we just want to get them as small as possible.
This can be done in three different ways.
Know exactly how many extra calories you need.
Super nutrition is a phrase that differs from "optimal nutrition". Getting extra calories is needed to make your muscles larger, but eating as much as you can of random foods beyond what you need to make your muscle tissue larger will cause you to gain more fat than you should.
It is better to control your extra calories for gaining your muscle at 15~20 percent of your daily calories needs. Don't go any higher if your calories intake fallen in this range.
Be careful your nutrition sources.
Remember, food matters. You should choose foods like high fiber carbohydrates unsaturated fats and red lean meats as your food. Don't just eat everything you like. You should eat something good for you. Such like eating lean meat and high fiber carbohydrates for stabilizing your blood sugar level and stay away from high amount of saturated fats.
Include cardio workout
It's not necessary to go overboard with the sessions, but two or three cardio workouts each week will cause you to gain less fat while you are getting larger. Just perform short and high intensity cardio workouts. 10 to 20 minutes long workouts are perfect type for keeping from losing muscle mass.
Once you've gained big muscle mass that you are pleased, and then it's time to switch to fat loss exercises and focus on that to help you drop extra body fat and keep your muscle mass level. You will gain muscle and fat at the same time. It is an inevitable truth. Instead of trying to totally avoid gaining fat, you should learn how to make fat storage as little as possible in muscle building process.
If you want to make your body shape changes in a short period of time, you should focus on gaining muscle mass in a period of time and then focus on losing additional body fat in another period of time.
The level of muscles plays an important role in determining the rate of metabolism, so the more muscle you have, the more fat that you can get rid of. For this reason, build a bulking phase of muscle is a good start.
Based on this information, this is the goal of the weight gain phase: grow your muscle as big as possible and gain fat as few as possible. Losing fat completely is not what we want here; we just want to get them as small as possible.
This can be done in three different ways.
Know exactly how many extra calories you need.
Super nutrition is a phrase that differs from "optimal nutrition". Getting extra calories is needed to make your muscles larger, but eating as much as you can of random foods beyond what you need to make your muscle tissue larger will cause you to gain more fat than you should.
It is better to control your extra calories for gaining your muscle at 15~20 percent of your daily calories needs. Don't go any higher if your calories intake fallen in this range.
Be careful your nutrition sources.
Remember, food matters. You should choose foods like high fiber carbohydrates unsaturated fats and red lean meats as your food. Don't just eat everything you like. You should eat something good for you. Such like eating lean meat and high fiber carbohydrates for stabilizing your blood sugar level and stay away from high amount of saturated fats.
Include cardio workout
It's not necessary to go overboard with the sessions, but two or three cardio workouts each week will cause you to gain less fat while you are getting larger. Just perform short and high intensity cardio workouts. 10 to 20 minutes long workouts are perfect type for keeping from losing muscle mass.
Once you've gained big muscle mass that you are pleased, and then it's time to switch to fat loss exercises and focus on that to help you drop extra body fat and keep your muscle mass level. You will gain muscle and fat at the same time. It is an inevitable truth. Instead of trying to totally avoid gaining fat, you should learn how to make fat storage as little as possible in muscle building process.
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