Gaining fat with muscle usually occurs when you add plenty of muscle in a very short period. Gaining muscle and fat at the same time is a natural process of gaining weight, you must know and accept it if you want build muscle mass. Calories are a must and the more the better if you want to gain bigger muscle mass to your body. But you can’t control all the added calories directly into your muscle growing process and force muscle growing. And the left calories would generate fat.
Concentrating your efforts to gain muscle mass for a set of period of time and then concentrate your efforts to drop your added fat for another set period of time is a good method to change your body shape quickly.
The level of muscles plays an important role in determining the rate of metabolism, so the more muscle you have, the more fat that you can get rid of. For this reason, starting out by making yourself larger is generally the best plan.
Based on what we get here, your goal of gaining weight should be: focus on gaining muscle bulk as well as gaining few fat as possible. During this first phase, your goal is not to get rid of fat- only to avoid gaining too much of it.
This can be done in three different ways.
Count the exact additional calories you need.
Optimal nutrition is what we heard all the time, but what about “super nutrition”. In order to grow muscle mass, you need extra calories, but you will gain more fat if you eat foods that in your free way which will generate a lot of extra calories that over the needed of growing your muscle.
The extra calories you need for growing your muscles is an extra 15 to 20% of your daily needs calories. If your calorie intake is in this range, you don’t need any more calories.
Pay attention to your nutrition choices.
Most of the extra food should be in the form of lean proteins, carbohydrates that are high in fiber and unsaturated, healthy fats. Stay away from high amount of saturated fats, eat more lean protein and eat high/natural fiber carbohydrates to keep your blood sugar level stable is key for building your muscle.
Start your cardio sessions.
Additional two to three cardio workouts each week can help you store less fat in your bulk muscle process. It is not required to overdo with this sessions. Cardio workouts don’t need to be long. Keep it short but high intensity. Keep the workout within 10 to 20 minutes long that can help maintain your muscle mass.
You can turn into fat loss exercises and concentrate on that to slash you body fat and try to maintain your muscle mass after you reach a certain muscle level that you are satisfied. While you getting lager muscle mass, you will also get body fat. Gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.
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