Learn How to Build Muscle

The Key To Adding Muscle While Minimizing Fat

Almost anyone can add mass – the trick is adding mass without fat! By following a few simple concepts you can learn how to add muscle and minimize fat gain, resulting in a lean, ripped physique!

Altering how you eat and workout can impact your muscle and fat gain tremendously.

Read on to learn how much you should be eating, what you should be eating, and how to structure your nutrition plan for optimal muscle gain!

The first thing you need to understand is that building bigger muscles requires you to eat more calories than your body needs each day. This is called a calorie surplus. To calculate how many calories you need to consume each day, find your basal metabolic rate and activity level.

This number is your maintenance calories – or amount of calories your body needs to maintain it’s current weight. For muscle gain with minimal fat gain, you should add around 500 calories to this number each day.

You can even go a little lower and only add 250. Any more, and your body will store a majority of these calories as fat instead of building new muscle. Your calorie intake is one of the biggest factors when trying to gain muscle. Be sure to track your calories each day to ensure you are meeting your needs and not going over or under.

While it is possible to gain muscle by eating processed and fat foods, your body might hate you for it in the long run. Fueling yourself with simple sugars, bad fats, and other unhealthy items can lead to a decrease in energy and poor performance in the gym.

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For best results, sick to natural, unprocessed foods. Make sure your get at least 1.2-1.7 grams of protein per pound of body weight and that at least 20% of your calories come from heart healthy fats.

The rest of your calories should come from complex carbohydrates. Providing your body with quality macronutrients (protein, carbohydrates, fats) will help you build muscle faster and more effectively than ever before.

As you may have noticed, your diet is the most important thing when trying to gain muscle and minimize fat. But, in addition to your diet you need a workout plan that will encourage your body to build new muscle plan.

A strength training routine that revolves around heavy compound lifts and isolation exercises is the best way to build muscle. These heavy compound lifts (squats, bench press, deadlifts, rows, pullups, pushups) work multiple muscles in your body at one time and encourage your body to produce growth hormones. 

For maximum muscle gain, try to limit your cardio sessions to 2-3 times a week for no longer than half an hour. Any longer and your body will start breaking down muscle. High intensity interval training is great for those trying to conserve muscle while increasing cardiovascular endurance because it burns fat and only takes around 15-20 minutes.

Remember these few simple concepts when designing your nutrition and meal plan. If you work hard and are consistent, building muscle while minimizing fat will be a breeze!

fat burning furnace

fat burning furnace

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