Need not to gain fat to gain muscle! Yes, this is the time to debunk the myth and gain muscle. There are a lot of benefits to strength training. With diet modifications, there is no chance to gain fat while building muscle. The basic condition of this is you need to eat diet and keep moving an hour on your whole day. Gaining muscle also needs cardio but only 100 minutes of cardio per week will work. Keep a check on your sleep, take enough calories to get proper sleep. These things will get you a lean muscle mass.
You can take the support of apple cider vinegar or lime water or both to maintain the PH level of your body.
To get out of this endless struggle all you need is a balance in the macronutrients.
Here are 8 Best Gain Muscle Without Fat Guidelines to Follow:
#1. Have more calories
The most messed up part of the diet. You can’t gain muscle if you are in a calorie deficit, so take more of calories. The difficult part here is, the diet should be clean and doesn’t consist of any junks.
#2. The right macros
The amount of protein in your diet should be 40% of the total macros. The amount of carbohydrate should be 30% of the total macros and 20% is consists of fat. Remaining is adjusted through fiber.
#3. Lots of protein
As a bodybuilding person, you know that protein is a must. Here, the tip is to divide that protein into three or four parts to get a better result.
#4. Can’t go without strength training
Being muscle training is the main focus diet comes secondary. It is really important to work on muscles and hit every muscle twice in a week
#5. Track your progress twice a month
Compare your previous results with the new ones every two weeks and analyze if there is any need to change your diet or training plan.
#6. Get enough sleep
According to a study we need to sleep 6-8 hours per day. While sleeping our body works for us. To get better results you should get enough sleep.
#7. Feeling angry? Go to the weights
Channelize your energy to accomplish your goal. A high-intensity workout is the building block for your goal. So your anger could be used positively for you.
Avoid Processed foods:
As this article is only about “Gaining muscles without fat”, it is very much necessary to avoid junk foods completely. An extra cheeseburger or an extra cheese pizza will certainly move you towards your calorie goals but processed foods do zero from your insides and general physique. All the saturated fat, the salt will distract you from your diet and also it can lower your will from visiting the gym and also it will put an unwanted layer of fat in your body in no time. When you have the ambition of gaining muscles choose foods like potatoes, rice, wheat, oats and also eat plenty of veggies and meat. You should also avoid refined oils because it sneaks in more calories which results in more fat gains.
#8. Be motivated.
Yes, you can do it! You can get those apps you always envy. Keep your reps high (8-15 approx.) if you want lean muscle with no fat gain.
Besides this, we need to set realistic expectations. For example- one-month training can’t transform you completely. Your macros for the next day need to be set before you go to bed today. You must track your progress at a definite interval.
To get a stronger, leaner and muscular body you have to pay the price which is the discipline in your dieting and your training as well. Building muscle without gaining weight is manageable with the right steps.