---------------------------------------------------------------------------------
Bodybuilding Tips, How To Gain Muscle And Avoid The Fat
View PDF | Print View
by: RicardodArgence
Total views: 41
Word Count: 540
If you're like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.
This desire for the perfect body makes many people dive headlong into an exercise regimen. Everyone wants to bulk up, and bulk up fast, but at the same time they're also worried about gaining the extra bulk of body fat.
If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.
This is just one of the realities of the bodybuilding process. If you're truly committed to bulking up, there's no other way around it: It's a fact you'll have to accept.
In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.
You first goal is for the most dramatic gain in the shortest time. To that end it's always better to focus first on muscle gain over a set period of time, followed by another period of time concentrating on losing the unwanted body fat.
You never want to lose body fat during the bulking phase. You simply want to gain as little as possible.
This can be accomplished in 3 main ways:
1) Use your caloric surplus wisely. A caloric surplus is when you gain more calories than you burn. This is required for muscle growth, but simply gorging on food without a plan or exercise will simply earn you more body fat.
The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.
2) Pay attention to your food choices. The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.
Instead of thoughtlessly eating every food item at hand, be sure that you're primarily keeping to lean protein sources. It's also important to keep your blood sugar levels stable by choosing the right kinds of carbohydrates and avoiding large amounts of saturated fats.
3) Implement cardio sessions. While you don't have to push yourself too hard, having a few cardio sessions during the week is a good way to minimize fat gains during a bulking cycle.
Stick to exercises of 10-20 minutes of high intensity, as they have less likelihood of muscle loss compared to the longer forms.
Once you've gained an amount of muscle size that you're happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.
Simply remember that while bulking up, gaining at least some body fat is unavoidable. With this in mind, the key to keeping body fat down is to minimize the gain rather than trying to avoid it altogether, which is impossible. Focusing first on bulking up and only then on fat loss is the way to gain muscle quickly and effectively.
About the Author
Don't waste your time, effort and cash on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a genuine Body Building expert and finally start noticing the gains you want. Visit us to read more Muscle Building Articles
Rating: Not yet rated