How To Build Muscle While Staying Lean

The two most common fitness goals are: To build muscle mass fast and to get skinny quickly. I don't mean how to become skinny, we are still talking about those of you that have an extra layer of body fat that want their muscle definition to show through.. The bad new is that the two goals are at opposite ends of the spectrum, so if your goal is to build muscle and
Building muscle is going to require you to take in more calories, simply put. Understand that you can't build mass out of nothing (unless of course you have some HGH or steroid help going on).

Fat Loss on the other hand is going to require you to take in less calories because that is what will get your body burning off additional body fat as fuel for its tissues.

Trying to hit both goals at the same time is never a good approach, since more than likely you will just end up spinning your wheels and getting nowhere.

The majority of bodybuilders will have to accept some fat gain when they are trying to build muscle mass, however the actual amount of fat they gain can depend on the principles that they put in to place. This is the variable that we are aiming to influence.

Is It Possible To Build Muscle Without Gaining Body Fat?

Here's the deal... When you are trying to pack on lean muscle tissue, you can take one of the following two approaches:

Approach #1: Eat as much food as possible

Many people take this approach. They try to consume as much food as they can possibly eat. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they figure that eating tons of food will guarantee muscle growth.

There is a problem with this approach though. The body can only process so much muscle tissue at once, and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will be on a muscle building phase for).

Approach #2: Moderate caloric intake

The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?

You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short amount of time. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.

A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.

The higher your caloric intake is, the more you risk putting on excess body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.

It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be consuming, but this does not mean that's going to be the exact number that will guarantee results. Everyone had a different metabolic rate that will respond to an increase in calories in various ways. So as you go about your weight gain routine, adjust according to the results you are getting.

Keep this in mind - the more patient you are with your muscle tissue gains and the slower you go, the more time you can spend adding muscle tissue and the less time you have to spend dieting off the additional fat you gained.

In the end, you are better off creating a moderate caloric surplus, and not eat every single food that you see. This will limit the amount of body fat that you gain. As long as you track your progress carefully, as well as your diet, you will reach your goals.

The Every Other Day Diet Program

The Every Other Day Diet has been called the simplest diet program on the planet. It's also known as EODD Diet. Even the title of the weight loss program tells you that there are no sacrifices greater than one full day. Those small sacrifices are not actually sacrifice at all, they are just more foods you enjoy eating (in moderation of course!). The EODD was created by a man named Jon Benson who came up with an easy diet plan that works for almost anyone. It implements the SNAPP System, which makes weight loss a snap!

The Every Other Day Diet is based on scientific facts, and simply put it keeps your body burning calories and fat by using caloric cycling. The big problem with most diets end up slowing your metabolic rate by longer term calorie restrictions. This makes it easier for your body to grain weight again after you have finished dieting. The Every Other Day Diet can easily become a long lasting fat loss and weight maintenance program.

In the end, if you are serious about dropping weight, the program is worth checking out. It's relatively inexpensive, and most importantly it works!

The 4 "Essentials" To Gaining Muscle Mass

In order to gain muscle mass, we must adhere to four essential steps. Live by these steps, and you will be virtually guaranteed to make progress. Neglect any one of these steps, and you may be wasting your time.

"Essential" Step #1: Modify your weight training routine often. The human body will adapt to almost anything, and your weight training workouts are no different. If you continue to train using the same weight, number of repetitions, sets etc., your body will have no reason to increase strength and grow muscle. Change at least one part of your routine every 5-6 weeks.

"Essential" Step #2: Allow adequate rest and recovery time between workouts. Many people still haven't learned that weight training 6-7 days a week is a waste of time, and will lead to over-training. If you're training naturally (no steroids), aim for 3-4 workouts a week at 45 minutes per workouts.

"Essential" Step #3: Proper nutrition is a must! If you don't feed your body with the nutrients it needs, don't expect to grow. You can't build muscle mass out of plain air! In other words, building muscle mass requires the "raw material" that are supplied in food. Aim for six meals a day, with plenty of protein in the morning, post workout, and before bedtime.

"Essential" Step #4: Be Consistent! If you miss only 2-3 workouts a month, that equates to between 24-36 workouts per year. Think about how much further ahead you might be if you hadn't missed those workouts? Sure it's easy to find something else to do other than workout, however, if you want to achieve outstanding results, you must make training a top priority!

So work hard, follow the advice in the article, and soon you'll have the lean muscular physique you've always wanted...

All of Your Weight Training Questions Answered

Since there is so much conflicting information out there in regards to weight training to build muscle, I thought I'd put this Q & A section together to clear things up.

Here are all of the most common weight training questions answered.

Q: Hoes lifting weights make my muscles grow?

A: Simply put, every time we workout, we break down the muscle tissue in our bodies. This muscle tissue breakdown stimulates the body to repair its self during sleep. After each workout, the body rebuilds slightly more muscle tissue than it previously had. Overtime, this leads to an increase in muscle size, also know as hypertrophy.

Q: How often should I weight train?

A: We generally recommend that you begin by training only three days a week with at least one rest day between each workout.

Q: Are free weights or machines better for muscle gain?

A: Resistance training is resistance training, regardless of what type of weight you are lifting. There are advantages of using both free weights and machines, and a balanced resistance training program will incorporate both.

The main advantage of using free weights is that you will be able to work the smaller stabilizing muscles that machines will not. The advantage of using machines is that you may be able to lift more weight, and the risk of injury is lesser than that of free weights.

Q: Will Aerobic exercise affect my weight gaining efforts?

A: Too much aerobic activity can make gaining weight difficult. We recommend that you limit your aerobic exercise while on a weight gain plan. This does not mean eliminate cardiovascular exercise entirely

Q: Do I have to resistance train, or can I just eat more food to increase body mass?

A: Resistance training plays a crucial role in your weight gain program. Without weight training, it is nearly impossible to gain muscle weight. Although eating food will increase body weight, a very small percentage of that weight would be muscle mass if you do not weight train. Remember, the goal is to gain muscle weight, not fat weight!

Q: How do I know if I am overtraining?

A: The following symptoms are indications of overtraining:

- Difficulty sleeping

- Headaches

- Mild muscle soreness

- Decreased appetite

- Increased incidence of injuries

- Loss of strength

- Lack of energy, felling tired and drained

If you are experiencing any of the above symptoms, take some time off and evaluate your weight training program.

Q: Should I workout every day?

A: NO. Working out daily will lead to overtraining. Overtraining can lead to a number of problems including muscle loss. Try to make sure you rest at least one day in between resistance workouts to allow your muscles to recover and grow.

Q: How intense, and how long should my workouts be?

A: Aim for high intensity workout, limiting the duration to about 45 – 60 Min.

Q: Is there a difference between toning, and building muscle mass?

A: Building muscle with heavy weight, and toning with lighter weight is a myth. Resistance training with the correct amount of weight builds muscle, period. Normally when people refer to toning, they mean defining the muscles. This can only be accomplished by reducing your body fat percentage.

Q: What is HIT training (High Intensity Training)?

A: Hit training, or High Intensity Training is a method of weight lifting that involves extremely slow, timed repetitions.

Q: Am I too young to lift weights to gain weight?

A: We recommend that you consult a physician before beginning a weight training program. Generally it is not advisable to resistance train with heavy weights before the age of 18 years.

Q: I want to gain muscle mass, but can’t afford a gym membership. Can I workout at home?

A: Yes, but you will have to invest some money into some equipment. Learn how to build a home gym.

All of Your Bodybuilding Nutrition Questions Answered

Here is a list of common questions in regards to bodybuilding nutrition.

Q: What whole foods are the best sources of protein for bodybuilders?

A: There are many foods that are excellent sources of protein. They include but are not limited to:

-Fish (Tuna, Salmon, Halibut, Talapia)

-Eggs

-Chicken

-Pork

-Steak

-Nuts (Almonds, Walnuts, Cashews)

Q: What foods are the best sources of complex carbohydrates for bodybuilders?

A: The best sources of carbohydrates are:

-Whole grain breads

-Brown rice

-Whole wheat pasta

-Vegetables (Yams, sweet potatoes, corn, broccoli)

-Whole Oats

Q: What are the best sources of fats for bodybuilders to consume?

A: Try to consume unsaturated plant fats versus saturated animal fats. Flax oil, olive oil, and sunflower oil are all excellent choices. Nuts are also an excellent source of “healthy” fats. Try to limit the amount of saturated fat in your weight gain diet as much as possible. Fatty meats, butter, and whole milk are examples of foods that are high in saturated fat.

Q: How much food do I need to eat to gain weight?

A: Simply put, you need to eat more calories than the actual number of calories your body burns each day. Of course this will vary from person to person. These “extra” calories will be used by the body to build muscle tissue. We suggest that you estimate the number of calories you are currently eating as a starting point.

Q: How often should I eat each day to help me gain weight?

A: Regardless of your specific goals, if you want to gain weight you must eat large quantities of food, and eat often. Aim for five to six meals each day. If necessary, drink a meal replacement shake to substitute any solid meals you are unable to prepare.

Q: Should I drink weight gainer shakes or protein shakes?

A: YES! Shakes are extremely easy and fast to prepare, taste delicious, and are easy for the body to digest. Aim for at least one shake daily, preferably after a workout when your body needs nutrients replenished.

Q: Should I eat lots of fast food to gain weight?

A: NO! Although fast food is full of calories, the majority of those are “empty” calories. They have very little if any nutritional value. Stick to foods that are high in calories, and rich in vitamins and minerals. These are the foods that will help your body grow. Foods such as whole grain bread, rice, lean meats and vegetables are top choices. If time is an issue, consider using meal replacement shakes to substitute one or two meals each day.

Q: How much water should a bodybuilder consume?

A: Aim for 8-12 cups a day. If you exercise, or perspire excessively, be sure to drink replenish the fluids your body has lost.

Q: How do I know how many calories I am consuming each day?

A: In order to estimate the number of calories you are eating each day, you must track all of the food you eat every day for one week. At the end of each day, estimate the number of calories you have consumed for that day. Once the week is over, add up the number of calories consumed each day, and divide that number by seven. This will give you an average of how many calories you are eating daily.

Q: How do I find out the number of calories in the food I eat?

A: If there is no label on the packaging of the food you are eating, you can use a calorie chart to help you estimate the number of calories in each piece of food you eat.

Q: What is an example of a well balanced meal that is high in calories?

A: Although there are many different combinations that make up a well balanced meal, here is one of our favorites: Two chicken breasts, one cup of broccoli, and two cups of brown rice with flax oil or salad dressing on top.

Q: Should I drink a protein shake before, or after my workout?

A: This is a common question. Although you should consume some food approximately one hour before a weight training session, we recommend that you consume a protein shake after your workout. If possible, try to drink it within one hour after your workout to help your body replenish it’s self, and to kick start the muscle repair process.

Q: How many calories do I need to consume to gain a pound of muscle?

A: Theoretically speaking, you would need to consume a minimum of 3500 additional calories to gain one pound of muscle mass. That means 3500 calories on top of the number of calories your body burns each day.

Q: Is sugar bad for me?

A: Most of you probably already know the answer to this one… YES! Sugar, also know as simple carbohydrates should be avoided when possible. Try to aim for complex carbohydrates. They provide more nutrients, and are a much more efficient source of calories.

Q: What is the difference between complex carbohydrates and simple carbohydrates?

A: Complex carbohydrates are a more nutritious, and are a more efficient source of energy for your body than simple carbohydrates. Complex carbohydrates should be the main source of carbohydrates in your diet.

Understanding Progressive Overload

Progressive Overload is all about stressing the muscles. You stress the muscle, rest, increase the stress level by increasing the weight and increase the repetition of the exercise. This is called progressive overload and is the philosophy behind weight training and muscle building. As you slowly increase the amount of weight you are lifting, you force the body to respond by making the muscles bigger and stronger.

In this way, you are triggering your body’s defense system or survival instincts. The increased stress of the added weights is perceived as a threat. In response the body must increase the muscle mass in order to survive and be better prepared for next time.

Your body won’t want to grow these muscles and it won’t do it on its own. A body has to be forced into this mode. To help this process, you have to increase your diet. Extra muscle will require extra nutrients and food energy. Your body only operates as good as its energy supply. The muscle you currently have was the right amount as far as your body was concerned up until now.

Now you have to make it believe that it needs to grow more muscle. To make this believable you have to:

• Increase your stresses by doing progressive overload weight training

• You must feed your body what it needs in order to build and sustain this new muscle growth

• You need to give your body time to grow these muscles by providing it with lots of rest.

The one main thing to remember is that your body is smart and if you don’t consistently send the same message, it won’t believe you.

However, if you put all three items together into a program and stick with it for weeks on end, then the muscle gains are yours.

*Article courtesy of Build-Muscle-Gain-Weight.com. Learn how to gain weight fast

Three Muscle Building Diet Tips

If your goal is to build muscle tissue and gain weight, your muscle building diet may be the most important component to your success. Without the right diet, it will be nearly impossible to increase your body weight and encourage muscle growth. This is because your body needs ample amounts of food in order to build lean tissue.

To keep things simple, let’s break down the nutritional component of gaining weight in to the following three steps:

1). Eat more calories - In order to increase body mass, you must increase the number of calories in your diet. Simply put, you must eat more calories than your body burns each day to maintain your current body weight.

For example, if your current BMR (basal metabolic rate) is 2000 calories per day, then in order to increase your body weight you would have to eat 2300 – 2500 calories per day. The actual number of excess calories you require will depend on your activity levels, genetics, and other factors.

These excess calories that you consume will be used by the body to repair muscle tissue that is broken down during resistance training (another important component of a weight gain plan).

2). Eat often throughout the day - In order to promote healthy weight gain, we must create an anabolic environment within our bodies by eating up to 7 meals per day. This will create an environment within the body that that promotes muscle growth.

In addition to creating an anabolic environment in our bodies, eeating more often also following purposes:

• Encourages rapid uptake of nutrients
• Decrease the chance that your body will store fat
• Promotes hormone levels that will aid in muscle growth

Try to eat five to six meals each day. Spread each meal two and a half to three hours apart. Each meal should be balanced, consisting of a serving of high quality protein, a complex carbohydrate, and an unsaturated fat. Be sure to consume plenty of water 15 – 20 minutes after each meal to help your body digest the meals.

3). Eat muscle building foods - We must eat muscle building foods to ensure our bodies receive the nutrients needed to build muscle weight. The goal is to eat foods that are high in calories, and rich in vitamins, minerals and fiber. These kinds of foods are “nutrient dense.”

Examples of some of the top choices include:

-Whole oats

-Starchy vegetables (yams and potatoes for example)

-Whole wheat Pasta

-Brown rice

-Whole grain breads and bagels

-Lean meats (chicken, steak, pork, fish)

-Eggs

-Peanut butter and other nuts (almonds, filberts, cashews)

-Cheese

By following the weight gain nutrition tips outlined in this article, you will ensure that your body receives the calories and nutrients it needs to help promote healthy muscle weight gain. Just be sure that in addition to your muscle building diet, you weight train consistently, and get plenty of rest and recovery.