How To Build Muscles and Not Gain Fat

Posted on by 0 comment

When you come to begin the journey of body building, the first goal is to strive to improve and tone your pre existing muscles and work out in such a way that you get even more increase in muscle mass.

But to do that, you also need to have a very high calorie intake.

Muscles need calories to grow.  Just pumping a lot of iron and working out a lot will not help you get great muscles. In fact, working out too much and not consuming enough calories and being on a weight loss diet may actually prove to be bad for the goal of body building.

Calories are essential for body building.  You may have seen that in malnourished or dieting people, one of the first things that are lost is the rigidity of their muscles.

But how to get an excellent physique and a rock hard muscle structure but not become fat or gain any unwanted flesh while trying to build your body?

The confusing conundrum

This problem may seem like a paradox, a confusing conundrum, with something being both necessary and the cause of a problem

Eat a lot of calories but not get fat?  That is hard, right?

For muscle increase and body building, without the help of stuff like chemical or hormonal stimulants, for example: like steroids; (which is all heavily frowned upon in athletic circles and has a lot of negative side effects in the long run, so it does more harm than good, best to avoid it altogether!), you are going need a lot of calories.

After all, you can’t make something out of nothing!  Calories will provide the “base” on which you can build your muscles.  So you need to consume a lot of ‘positive calories’.  That is, more calories than you need for normal functioning like walking, talking, sleeping, breathing, etc. which every human needs just to survive.

For an average adult male, this normal calorie intake should be somewhere around 1800 to 2200 calories per day.

So if you are building muscles and trying to get into body building, you have to consume positive calorie levels, that is, your calorie intake must exceed over 3000 per day, at least.

But that brings the problem of not getting fat.

To prevent fat gain and avoid fat related weight increase, one has to consume negative calories.  That is, the amount of calories consumed must be less than the minimum requirements for day to day adult male calorie intake needs.

This is because, only when you consume less calories than you need, the body will start taking necessary measures and start dipping into your fat reserves (that is your overweight fat) and start burning that.  And positive calorie intake means your body will store more fat.

So how to solve this confusing paradox?

Consume lots of calories – intelligently!

A lot of novice body builders, who have not done a proper research into the topic and are not following a strict guideline, make the rookie mistake of eating a lot of any and every type of calorific food item they can find, and then going to work out a lot at the gym.

This is a mistake!

Some people start going on a binge eating session to gain a lot of heavy weight and ‘bulk up’ and for this, they turn their life into an all day every day eating quest, sometimes doing this for well over four or five months. Some consume as much as 5000 calories a day in their quest for body building.

This is very wrong.

The human body can assimilate only so much calories towards building muscles in a day.  That is, no matter how much calories you eat or how long you work out, there’s only so much muscle your body will form, before calling it a night!

So that means, when you eat something 4500 calories of high fat food a day, the calories left over after muscle formation are just not taken up and they turn, simply, into fat.  They don’t get assimilated and are instead accumulated in dreaded fat pockets all over the body.

Over working out also has a similar detrimental effect. The human body can again only stand so much of physically strenuous work, before the work that should tone your muscles stop being beneficial and actively start ruining your muscles.  This may range anywhere from slight sprains, muscles swelling and muscle tears to even permanent muscular damage!

So what should you do?

The steps to follow – the breakdown

Go get a proper physical trainer if you are truly serious about your muscle building aspirations.  Self training may actually prove harmful in the long run if you’re doing something wrong!

Get a proper calorie needs estimate calculated.  Usually, you will not need more than 200 to 250 calories over the normal per day calorie intake requirements.  For quick and swift muscle mass building, they may recommend more, but it also has its own side effects and may lead to later deterioration once you go back to a normal diet.
So step number one, sit down and determine exactly how much excess calories you will need for gaining a good muscle mass and building your body as quickly as possible, while staying healthy and building muscles in a long term and sustainable way!

Step two, figure out a good strategy of work out that will both stretch your muscles into vigorous growth, while also making sure they don’t get over worked or become unbearably sore.

And most importantly – have a realistic expectation.  You may read articles about wonder body builders who claim to have built a killer muscle mass in barely six weeks.  This is both unsustainable and unhealthy.

The average adult will build maybe one pound of muscle mass a week, if you are optimistic.  So, after a month, realistically, you will not have gained more than three pounds of muscle mass. Going faster than that will be pushing the body past healthy territory.

After all, sustainability is as important as getting muscles in the first place in body building!  Nothing is worse than slaving at it for weeks and then seeing all the muscle go off in just a few short months, because you were cutting corners.

When it comes to body building, patience is the ultimate virtue!

Category: Bodybuilding

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>