Jumat, 31 Agustus 2012

How to Gain Weight and Build Mass Without Getting Fat

The biggest fear when trying to gain weight and add muscle size is that the process used to reach those goals will also make you fat. It's a real concern. But, you should first realize that it is impossible to only put on muscle. If you have a calorie surplus, which is required for putting on muscle, you will also inevitably put on a little fat.

Don't feel down. Answer this question: Would you mind putting on a little fat for a lot of muscle? Well, that answer to that is the key for fixing your mentality when it comes to gaining weight and fat. It is significantly faster to lose fat than to put on new muscle mass. Of course, your goal should be to maximize muscle gains while minimizing fat gains, but try not to pay too much attention to slight fat gains during any "massbuilding" phase. If you train properly and follow a clean diet, it is possible to add significant amounts of mass without adding too much body fat.

Get Stronger

More strength means more muscle. Muscle burns more calories than fat. If you train to build muscle, you'll burn more calories which will eventually make it easier to reach a lower body fat percentage. That's why many trainers advocate focusing on maximizing strength. Keep strength as your primary goal and everything else will fall in place.

Clean Dieting

Learn your macronutrients. Eating enough to gain weight is one thing. But, eating enough food to gain GOOD weight is another thing. Altering the ratio of protein, fat, and carbohydrates is the most important thing you can alter to maximize your likelihood of reaching any fitness goal. You need to know how much of each macronutrient your body needs for a specific goal. Eating the right ratios of macronutrients when trying to add muscle will limit how many calories get stored as fat.

Eating clean also means exercising discipline even if you are trying to gain weight. Avoid junk food and eating out! Limit your cheat meals to once or twice a week.

Setting Goals

Set reasonable and attainable goals. Like I said before, putting on fat is inevitable when you are trying to gain weight. Not all of your gains can be muscle. But, your goal should be to limit fat gains while maximizing muscle gains. If you gain 10 lbs, but only 4 lbs of that are fat, I would call that a resounding success.

Everyone always wants the impossible. Don't let that get you distracted from your ultimate goal. Gaining a little bit of fat in order to gain a lot of muscle is a good trade-off. Once your body fat percentage starts to get higher than you want it, just drop into a 6-8 week cutting cycle to get rid of the excess fat while preserving the muscle you put on. For this time period, you will want to shift to a calorie restricted diet, change your macronutrient ratio and add in some cardio. If you are serious about preserving your muscle gains while losing body fat, I highly suggest using a cyclical ketogenic diet.

Kamis, 16 Agustus 2012

The Best Ways to Build Muscle Fast!

Everyone always asks "How do I build muscle... " You have to get committed! You can read and listen all you want to the experts, but the only way to get results is to get on board. There is a lot of information out there so it can be tough to determine what is true and what isn't so you have to be smart about it. Get the information you need and follow through with it! Everyone always wants the quick way out in life. However, when it comes to getting bigger that doesn't necessarily exist. There are some important factors, however, that can help you do this.

Do the Right Exercises!

Any exercise that you do will have a positive effect on your body if you perform them correctly; however, there are some specifics that are more beneficial than others. These include bench-pressing, squats, dead-lifts, pull-ups and dips. Including these kinds of exercises in your workout will give you more intensity, and use more of the body's muscle groups in order to move the weight. This will allow you to get more done in less time! No one has time to waste so every little bit can help. Power lifters tend to focus on only a few specific exercises, such as these, that use your entire body. If you want the results, these can give them to you.

Eat ONLY the Right Foods!

It can't be stressed enough, diet is extremely important! You have to make sure you are eating right or you will not get the results you want. Focus on eating foods with a lot of nutrients. Include a lot of protein in your diet so you can get the results you are hoping for as fast as possible. Take the time and do a little research on what you should eat. Believe me, you won't regret it. Just a few things you should have in your diet include chicken, fish, lean beef, lean turkey, nuts, sweet potatoes, oatmeal and eggs. You need to custom fit a diet to your body and stick with it.

Rest Properly!

Your muscles actually grow when you are resting, not when you are lifting. This is why it is essential for you to take time off and allow your muscles to recover after working out. You should not be in the gym every day of the week. You have to take days off; it is sometimes a good idea just to do a cardio day every once in a while as well. Along with this make sure you are only working out a max of 5-6 days a week. You need to make sure you are sleeping at least 6-8 hours every night. This will allow your body to recover properly and pack on muscle faster.

Use the Right Supplements!

You should not rely on solely supplements for your nutritional needs. They can be very beneficial to your bulking, but you have to focus on workouts and diet as well. Supplements can be added at any time so it is best to stay on track by hitting the gym and eating right, before you take any supplements. Once you feel comfortable, I recommend buying a good protein powder, a pre-workout, and a multivitamin. These can all be found online cheaper than in stores.

These are all extremely important factors to your success. Make sure you commit yourself and follow through with all of them, and you should start seeing results in no time. Now, of course you aren't going to get bigger over night, but don't give up.