Effective Muscle Workouts for Gaining Muscle Without Body Fat

Studying the different styles of muscle workouts, you’re sure to see plenty of variations and confusing concepts. A common theme in many of these muscle building approaches is to eat an excess of calories in the gaining phase and then a deficit in the cutting phase. The theory is, first you “bulk” up, then you “cut” the fat. Unfortunately, the downfall with this plan is that while gaining muscle, you are also gaining fat – and usually LOTS of it! But you CAN perform muscle workouts that do NOT involve packing on pounds of bodyfat! “How can I gain solid muscle, and not acquire excess bodyfat?” The truth is, a lot of gym instructors are giving us information that isn’t necessarily getting us anywhere. You really to NOT have to increase your caloric intake to gain muscle mass! It’s even possible to gain muscle mass on a low-calorie diet. You may wonder how. It’s the USAGE of the MUSCLE that REALLY counts when it comes to gains, NOT the consumption of calories! Your calorie intake is more closely tied with how much body fat you have on your body. Essentially, fewer calories equates to less bodyfat, and longer, harder muscle workouts equates to MORE MUSCLE! Follow this equation for the ULTIMATE appearance you’ve been wanting for so long! So How Little Can You Eat While Still Adding Muscle? This will vary from person to person, but the idea is to figure out how many calories it takes for you to maintain your body weight and eat a little under that amount. One way to get a pretty good idea of this amount is to take your weight (pounds) and multiply by ten. So a 180 pound man would want to average roughly 1,800 calories per day. The goal would be to track body fat percentage while eating this may calories per day for 2 weeks. If you body fat stayed stable, this would be a good starting point of calories to consume during your muscle building workouts. You many be wondering about protein, and how it affects muscle workouts. The fitness industry has got us a little obsessed with protein. Regarding protein consumption, we could literally fill an entire book with information on this touchy topic! Luckily, Brad Pilon already did this in his recent book “How Much Protein”. As chief executive of a major corporation’s research and development department for supplements, he learned a wealth of knowledge on the topic. His conclusion was that we really only need 1/2 a gram of protein per pound of body weight. This means only 100 grams of protein daily is required for the 200 pound man. Call it 110 if really want to. There’s just NO NEED to get all carried away about mass quantities of protein! Don’t forget, its the muscle workouts, NOT the daily food consumption, that is MOST important for gaining muscle. Fat, or lack of body fat, is closely related to diet. Thinking of using supplements to enhance your muscle workouts? Creatine is the ONE supplement while training with muscle workouts that I would recommend above any others. Creatine is probably the only supplement that has clinically proven to build muscle above and beyond consuming whole foods. Other than creatine, you should be getting the necessary ingredients from the foods you’re already eating. So right after any of your muscle building workouts, make sure and take 3-5 grams of creatine.

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