Gain Muscle, Not Fat. (Here’s How)
Aug 22, 2018
Are you trying to lose weight or cut, and it seems you are losing as much muscle as you are fat? So maybe you are losing pounds, but your body fat percentage has not changed much.
It’s tempting to be extreme in your attempt to bulk up. We’ve all seen the movies where a 17-year-old kid has two weeks to make it onto his high school sports team. He overeats and hits the gym like a machine, transforming himself into a Grecian statue in the span of a hardcore metal song.
But the body is intuitive and complex. Meaning? Double stacks of pancakes and no-holds-barred gym sessions are not exactly the ticket to building muscle mass efficiently.
What is key gaining AND sculpting muscle at the same time?
Know Who the Good Guys Are
Protein – this is the really REALLY good guy!! Grilled chicken, grass fed beef, fish, eggs and high quality protein powder are clean approaches to replenishing your muscle, thereby aiding your wanted growth.
Good Fats – yes these are indeed real and will be your ally in your quest to pack on power. Avocado, fish, and nuts are a few nutrient-rich ways to intake calories. Omega-3s help to burn fat and aid in joint support. That’s what we call a WIN-WIN-WIN.
Good Carbs – also a reality, also encouraged. Quinoa, barley pearls (not in beer form, friends), oatmeal, fruit and beans (protein bonus!) are amongst the satisfying but safe options.
Put Your Food to Work
Idle calories turn to fat stores. To encourage bulk in the right places, keep these habits:
Consume only a few hundred more calories than you burn in a day. This will help you avoid packing fat while still being sufficiently nourished for intense exercise.
Hit CHALLENGING workouts, don’t get comfortable. NO PAIN, NO GAIN.
Go All the Way
Your body will continue to burn calories for 48 hours after a session. SO… smart eating, constant hydration and rest are NON-NEGOTIABLE.
The choices you make pre and post workout, and all the time in between, is as important as that 1-hour in the gym. Take full control of your gain!
Resources:
https://www.nlm.nih.gov/medlineplus/ency/article/002467.htm
http://www.livestrong.com/article/546009-how-to-calculate-bulking-calories/
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