Weightlifting Tips, How To Gain Muscle And Lose Body Fat

For most of the bodybuilding population, the eventual goal is nothing less than a strong, muscular physique with impressive, razor-sharp definition.

This desire for the perfect body makes many people dive headlong into an exercise regimen. Everyone wants to bulk up, and bulk up fast, but at the same time they’re also worried about gaining the extra bulk of body fat.

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.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

The reason for this is because in order to gain muscle mass, you have to consume a surplus of calories to support the necessary protein synthesis. The difficulty is that there’s no way to ensure that 100% of all these extra calories go towards muscle growth. Some of it will inevitably end up as stored 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.

Considering this information, it’s clear that the goal of the bulking phase is to gain muscle size, to build up as much as possible while doing what you can to minimize gaining extra body fat. However, it’s important to remember that during the bulking phase, your goal is not to lose body fat, merely to gain as little as possible.

There are three main tips to accomplish this:

1) Use your caloric surplus wisely. A caloric surplus is when you gain more calories than you burn. This is required for muscle growth, but simply gorging on food without a plan or exercise will simply earn you more 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) Pay attention to your food choices. The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated 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.

Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’re at a size you’re happy with and the muscle gain you want, you can focus your attention on losing that body fat. However, you want to keep working to avoid losing the muscle you’ve just gained. And remember that while bulking up, you’re going to gain body fat. There’s simply no way around it.

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.

Obtain the #1 weight lifting program , the Muscle Gain Truth No-Fail Method and achieve the best results in a few weeks. You can also read our Weight Lifting Exercises and articles.

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