Can You really Gain Muscle Weight Without Getting Fat? | Workout Tips
2 main fitness goals exist, one is to gain muscle mass and the other is to lose body fat. Unfortunately, mostly, both of goals are at opposite ends of the spectrum. Remember this rule: Building muscle mass will require you to take in a surplus of calories, because as you certainly know, it’s impossible for you to build muscle out of nothing, period.
On the other hand, to lose fat mass it will be necessary for you to be in a negative calorie balance.
To try to accomplishthese 2 goals at the same time is rarely a good approach. Simply because you´re going to end up spinning your wheels and you will get nowhere.
It’s a fact that almost all weight lifters will have to accept some fat gain when looking to gain weight, however the question is: How much fat gain do they need to add?
So let’s discuss again our original question: Can you really gain weight without getting fat?
When we talk about adding muscle mass, appear 2 approaches we can take:
1- Many people take the approach of eating as much food as they can, thinking that while more food goes in, more muscle synthesis will go on, and finally they end becoming one 24 hour buffet in their quest for muscle mass. This way of thinking is heavily flawed because, as we all know, the body can only assimilate certain amount of tissue at once and after that, any remaining calories will simply be stored as body fat. Just as simple as that. And unfortunately, yourself my friend, are not the exception to this rule. So, for the guys out there who take in 5000 or more calories per day, it’s clear that they will result in a considerable amount of unwanted fat weight.
2- The 2nd option is adopting a more moderate position and only eat the necessary amount of additional calories to support this muscle growth and that’s it. What will be the efect in this case? This will allow you to get as much tissue gained as possible without the accumulation of a monstrous rise in body fat.
So this drives us to the next question you might be wondering: What quantity of muscle can you build, and how many calories should you be eating? You have probably heard from a person who claims he added 20 pounds of muscle in 6 weeks. While this is really rare to happen among a brand new weight lifter ( Would be the super guy with extraordinary genetics or who applied an excellent training and nutritional program), the reality will be that most guys won’t be able to even get close to adding this much muscle tissue in this period of time.
A natural trained individual will be able to get about half a pound to 1 pound a week, if he does everything in a right way, but if he does not have the greatest genetics or he doesn’t feed optimally, then this is going to decrease even further. So as you can clearly see, at a measly 2 or 4 pounds of muscle growths per month, you won’t need to eat insanely high calorie intakes.
Remember the following: The higher your intake is, the more you will be risking to put on additional body fat. So as a general rule, just keep around 250 to 500 calories above maintenance to put on mostly muscle without too much body fat. Also, always keep track of your current body fat levels and appearance. If you consider that too much weight gain is becoming fat mass, then reduce your calorie intake somewhat.
Also remember that every person has a different metabolism and will respond in different ways to an increase in calories. So the best method is to be tracking the results you will be getting. The more patience you have with your muscle gains and the slower you go, the more time you will spend adding muscle mass and the less time you will be dieting for additional fat you have gained.
So the next time you decide to do a bulking phase, just take a slower approach. To begin seeing all muscle definition go out in a matter of weeks is something that kills the confidence.
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain. You can find it here: VinceDelMonteFitness
He teaches skinny guys how to get big muscles, without supplements, drugs and training less than before.