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. In order to gain bigger muscles, you should consume more calories to let your body grow bigger muscles. But it is impossible for all of your additional calories to go for growing your muscle. Some of these extra calories will end up as fat.
It is a good idea to make your total effort to grow muscle in one specific time frame and also do your best to slash your extra fat in another specific time frame, if you want to have a good look shape quickly.
Your metabolic rate is controlled by the level of your muscles, it would be easier for your to rid of fat if you have already build your muscle mass. This is why beginning with a bulking phase is almost always the most efficient route.
In terms of the information, your next step should be: build as much muscle size as possible while minimizing body fat gains. During this first phase, your goal is not to get rid of fat- only to avoid gaining too much of it.
We can accomplish this with the following 3 ways.
Precise caloric surplus is required.
Optimal nutrition is what we heard all the time, but what about "super nutrition". Extra calories are key elements that can grow your muscle bigger, but if you eat too much unnecessary foods that over the needs for making your muscle bigger will lead you to get more fat than you should.
Calculate the calories that you need for maintaining your weight and add 15 to 20% of additional calories to it. That is a good extra calories for your muscle growth. If your extra calories intake falls in this range, then you don't need to make any change.
Pay attention to your nutrition choices.
Remember, food matters. You should choose foods like high fiber carbohydrates unsaturated fats and red lean meats as your food. Don't just eat everything you like. You should eat something good for you. Such like eating lean meat and high fiber carbohydrates for stabilizing your blood sugar level and stay away from high amount of saturated fats.
Start your cardio sessions
Cardio workout is no needed to be overdone. When you get more muscles, cardio workouts can decrease the fat storage in the muscle building process. Keep your workouts short but with high intensity. Don't perform long workouts, 10 to 20 minutes workout are good and can prevent muscle loss.
Once you've built an amount of muscle size that you're satisfied with (and this is totally up to the individual), you can then move into a fat loss cycle and concentrate on dropping off body fat while retaining muscle size. Fat and muscles go along together. You can't avoid that. The best course of action is just to keep the fat gain at a minimum instead of attempting to avoid it altogether.
It is a good idea to make your total effort to grow muscle in one specific time frame and also do your best to slash your extra fat in another specific time frame, if you want to have a good look shape quickly.
Your metabolic rate is controlled by the level of your muscles, it would be easier for your to rid of fat if you have already build your muscle mass. This is why beginning with a bulking phase is almost always the most efficient route.
In terms of the information, your next step should be: build as much muscle size as possible while minimizing body fat gains. During this first phase, your goal is not to get rid of fat- only to avoid gaining too much of it.
We can accomplish this with the following 3 ways.
Precise caloric surplus is required.
Optimal nutrition is what we heard all the time, but what about "super nutrition". Extra calories are key elements that can grow your muscle bigger, but if you eat too much unnecessary foods that over the needs for making your muscle bigger will lead you to get more fat than you should.
Calculate the calories that you need for maintaining your weight and add 15 to 20% of additional calories to it. That is a good extra calories for your muscle growth. If your extra calories intake falls in this range, then you don't need to make any change.
Pay attention to your nutrition choices.
Remember, food matters. You should choose foods like high fiber carbohydrates unsaturated fats and red lean meats as your food. Don't just eat everything you like. You should eat something good for you. Such like eating lean meat and high fiber carbohydrates for stabilizing your blood sugar level and stay away from high amount of saturated fats.
Start your cardio sessions
Cardio workout is no needed to be overdone. When you get more muscles, cardio workouts can decrease the fat storage in the muscle building process. Keep your workouts short but with high intensity. Don't perform long workouts, 10 to 20 minutes workout are good and can prevent muscle loss.
Once you've built an amount of muscle size that you're satisfied with (and this is totally up to the individual), you can then move into a fat loss cycle and concentrate on dropping off body fat while retaining muscle size. Fat and muscles go along together. You can't avoid that. The best course of action is just to keep the fat gain at a minimum instead of attempting to avoid it altogether.
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