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.
Everyone wants a great body, but for those people who strive for nothing less than an ideal body, they don't just want to be huge: They want to be shredded. In pursuit of this goal, many plunge into their programs headfirst, eager to get started and gain muscle. Bulking up might be the motivation, but everyone is worried about gaining excess body fat at the same time.
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.
Unfortunately, that is just the way the body works, and if you want to get bigger, you're going to have to accept the fact that body fat will come along with the muscle gain.
In order to increase the amount of muscle gain, you have to consume a large amount of calories in order to support the protein synthesis your body is going through. There is simply no way that every single calorie will go to muscle gain. Some if it will always end up as body fat.
If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.
You never want to lose body fat during the bulking phase. You simply want to gain as little as possible.
There are three main tips to accomplish this:
1) Make sure that your caloric surplus is limited to a precise amount. Because this surplus is what fuels muscle growth, it's tempting to eat too much in the mistaken belief that this will help you gain muscle tissue, but actually the only thing you'll gain with haphazard eating is 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) Watch what you eat. You should be concentrating your diet on lean, high quality proteins, high fiber carbohydrates, and unsaturated, healthy fats.
Don't just eat anything and everything; make sure you're concentrating on proteins, especially lean proteins, and keep an eye on your blood sugar. Also, avoid all those saturated fats.
3) Don't forget the cardio. You don't have to go wild, but a good, solid 2 to 3 sessions of cardio workouts during the week will help keep your body on track, and cut back on the body fat.
Keep these sessions no more than 10-20 minutes long, sticking to high intensity/low duration forms, as these kinds of session have the advantage of not causing the same amount of muscle loss as longer duration 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.
However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.
Everyone wants a great body, but for those people who strive for nothing less than an ideal body, they don't just want to be huge: They want to be shredded. In pursuit of this goal, many plunge into their programs headfirst, eager to get started and gain muscle. Bulking up might be the motivation, but everyone is worried about gaining excess body fat at the same time.
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.
Unfortunately, that is just the way the body works, and if you want to get bigger, you're going to have to accept the fact that body fat will come along with the muscle gain.
In order to increase the amount of muscle gain, you have to consume a large amount of calories in order to support the protein synthesis your body is going through. There is simply no way that every single calorie will go to muscle gain. Some if it will always end up as body fat.
If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.
You never want to lose body fat during the bulking phase. You simply want to gain as little as possible.
There are three main tips to accomplish this:
1) Make sure that your caloric surplus is limited to a precise amount. Because this surplus is what fuels muscle growth, it's tempting to eat too much in the mistaken belief that this will help you gain muscle tissue, but actually the only thing you'll gain with haphazard eating is 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) Watch what you eat. You should be concentrating your diet on lean, high quality proteins, high fiber carbohydrates, and unsaturated, healthy fats.
Don't just eat anything and everything; make sure you're concentrating on proteins, especially lean proteins, and keep an eye on your blood sugar. Also, avoid all those saturated fats.
3) Don't forget the cardio. You don't have to go wild, but a good, solid 2 to 3 sessions of cardio workouts during the week will help keep your body on track, and cut back on the body fat.
Keep these sessions no more than 10-20 minutes long, sticking to high intensity/low duration forms, as these kinds of session have the advantage of not causing the same amount of muscle loss as longer duration 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.
However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.
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