It is commonly believed that if you add too much muscle quickly, you will add fat at the same time. That occurs in the muscle gaining process. It is inevitable and you have to know and agree with that if you want to gain muscle mass. Calories are a must and the more the better if you want to gain bigger muscle mass to your body. For the extra calories, you can’t direct where they go, some of them will go for growing your muscle, some won’t. And the left calories would generate fat.
If you want to make your body shape changes in a short period of time, you should focus on gaining muscle mass in a period of time and then focus on losing additional body fat in another period of time.
In order to slash your extra fat, you have to increase your metabolic rate. Muscle level controls your metabolic rate. So getting muscle mass first is good for dropping your fat. For this reason, build a bulking phase of muscle is a good start.
Based on what we get here, your goal of gaining weight should be: gain small amount of fat and big amount of muscle as you can. In this step, your main purpose is to not rid of fat completely but to get them as little as possible.
It can be accomplished by three ways.
Count the exact additional calories you need.
Instead of talking about “optimal nutrition”, we are going to talk about “super nutrition” here. Getting extra calories is needed to make your muscles larger, but eating as much as you can of random foods beyond what you need to make your muscle tissue larger will cause you to gain more fat than you should.
15 to 20 percent of extra calories of your daily needs are a good point for your muscle growth. If your calorie intake is in this range, you don’t need any more calories.
Be careful your nutrition sources.
Most of the extra food should be in the form of lean proteins, carbohydrates that are high in fiber and unsaturated, healthy fats. 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 less important for build bulk muscle, but it will help you gain less fat. You don’t need to go overboard, it is just an additional workout. Just keep cardio workout high strength and short. 10 to 20 minutes long workouts are perfect type for keeping from losing muscle mass.
Once you’ve gained big muscle mass that you are pleased, and then it’s time to switch to fat loss exercises and focus on that to help you drop extra body fat and keep your muscle mass level. You will gain muscle and fat at the same time. It is an inevitable truth. The best course of action is just to keep the fat gain at a minimum instead of attempting to avoid it altogether.