Muscle building

We all know that to gain muscle we have to consume more calories on a daily basis and perform regular weight training workouts.

However, the traditional way of "bulking up" causes many folks to worry about gaining excess fat, and quite rightly since prolonged exposure to high calorie intake can result in fat gain that often outweighs the muscle gain benefit.

"Skinny fat" guys in particular worry about traditional bulking methods as they don't want to add on any unnecessary fat to their pot-belly. This leads to indecision, which leads to procrastination, which ultimately leads to failure.

So is it possible to bulk up without getting fat? Here are 3 simple techniques to help you minimise fat gain without compromising your muscle building.

Look At The Quality of Your Calories, Not Just The Quantity

The biggest mistake you can make in your diet (apart from eating too little) is to think that a calorie is just a calorie. Part of this problem stems from the marketing of weight loss companies where "calorie counting" is the be-all and end-all of getting into shape.

I think that's nonsense...I'm sure you'll agree that a lean chicken breast and a chocolate bar don't have the same nutritional value, right?

So the key point is to aim to get as high a nutrient value out of your meals as possible and don't focus solely on calorie numbers. This is why I don't recommend too much use of protein powders and other supplements, since they have a lower nutritional value than whole foods. However, when used wisely and in moderation they are powerful.

Plan and Time Your Meals Properly

In addition to making sure the quality of your meals is high, you should plan and time your meals effectively if you want to bulk up without getting fat.

Make sure you designate your pre and post-workout meals as your top priorities - lots of carbs pre-workout for energy and plenty of protein post workout to stimulate muscle growth.

Other than those meals your breakfast is most important. Oatmeal is a great source of complex carbs that have a slow energy release and keep you fuller for longer, which prevents metabolism spikes and any sugary cravings. A couple of eggs for breakfast will give you above protein boost to start the day.

Create The Right Hormonal Environment

Unfortunately, not enough mention is given to the role of hormones in muscle building. When it is discussed it is often show in a negative light through the use of hormone supplements and stimulators.

These are things you should avoid. However, it makes sense to understand how your body uses natural hormones to build muscle and avoid fat gain.

You want to aim to get yourself in an anabolic state to build muscle - this means upping your protein intake, sleeping well and performing compound exercises on heavy weights.

This type of training results in higher levels of testosterone surging through your bloodstream helping to bulk up without getting fat.

Note that high levels of stress, insufficient rest, and poor nutrition will result in your body being in a catabolic state, with higher levels of Cortisol which can lead to more body fat, less muscle and lower energy levels.

This obviously makes the challenge of gaining muscle without getting fat a lot more difficult.

The key to achieving your muscle building goals, is to find a great plan and stick to it. Check my review of a great program that is designed to help you bulk up while getting lean at the same time ==> Bulk Up Without Getting Fat

Article Source