Many who are into bodybuilding will try to bulk up and get as big as they can but what happens much of the time is that they also add on extra padding with their muscle. Especially for those who want those cuts for a special event or competition. They will try to work frantically prior to the event to get rid of the fat. The key is to not gain that fat in the first place because what happens is that while fat is being lost, muscle is also being lost. Here is a simple strategy to gain muscle without adding that extra weight you don't want.
First realize that you should be gaining, at most, a pound of muscle every couple of weeks. More than that and it's most likely some fat that you are adding. If you see that you are gaining weight too rapidly, take a close look at the amount of food that you are eating. Make sure that you are eating the right amounts of the right foods for your particular workout routine. There are exceptions to every rule but just make sure by checking everything out that you are truly an exception, if you are gaining more rapidly.
Maintaining the right type of diet will assist you in reaching your goals as far as your bodybuilding goes. This is easy to make into a boring routine though. You change out your workouts; you can also vary your diet. The right routine to build your muscles has days where you rest your body and allow your muscles to be able to repair themselves from the tearing up they get in your workouts. Let your body also rest on these days from your strict diet requirements that you keep it on most days. Rest is good for you mentally; this is the same with taking off a day or two from the rigid diet too. A good schedule is 5 days sticking to the diet and then give yourself 2 days off, if you do this right you can have the weekends off and have a bit of fun food wise, and also your body will thank you.
You should be eating several times a day instead of 3, actually about 5 meals a day is good. This way your body does not go into save mode like when you are trying not to eat. You also need to follow the formula of 1 part good fat, 2 parts of protein (essential for building muscle), and 3 parts of the energy giving carbohydrates.
Having the correct work out regimen will also assist you in adding muscle without gaining fat. You need to be doing 10 to 15 minutes of aerobics prior to you working out. This will get your body loosened up for the workout ahead along with burning off some fat, and as a bonus it is great for your heart. But do not go longer than this or it will not help you build muscle.
Extended aerobic sessions may help if you are training for a marathon but it will not build muscle. The more muscle you have helps you burn more calories. You need to stretch a little while after you do the aerobics and prior to starting the main section of your workout for building muscle.
You should keep a record of your workouts and everyday you need to gear your workout to a specific group of muscles. You need to step it up a notch each time you workout. When you keep a record of your workouts it makes it easy to do this. Each day Monday - Thursday work on a different muscle group then on Friday workout all body parts.
Pyramid the sets on each one of your exercises, this means the middle set should be a heavier weight than you have done before. You have to know to push your body. The 1st set is for preparing your body for the heavier one and then the 3rd set is for cooling the body down sort of. You can also consider doing pyramid fashion on your reps inside each set. Your 1st set is the highest number of reps, your 2nd one is where you push but have less reps, then the 3rd one is the what is called the cool down and you do the same amount of reps at the 1st.
Take these tips and plan your workout according to them, adjusting it to your particular body. You will see how good this works for not gaining fat and only building muscle. - 15438
First realize that you should be gaining, at most, a pound of muscle every couple of weeks. More than that and it's most likely some fat that you are adding. If you see that you are gaining weight too rapidly, take a close look at the amount of food that you are eating. Make sure that you are eating the right amounts of the right foods for your particular workout routine. There are exceptions to every rule but just make sure by checking everything out that you are truly an exception, if you are gaining more rapidly.
Maintaining the right type of diet will assist you in reaching your goals as far as your bodybuilding goes. This is easy to make into a boring routine though. You change out your workouts; you can also vary your diet. The right routine to build your muscles has days where you rest your body and allow your muscles to be able to repair themselves from the tearing up they get in your workouts. Let your body also rest on these days from your strict diet requirements that you keep it on most days. Rest is good for you mentally; this is the same with taking off a day or two from the rigid diet too. A good schedule is 5 days sticking to the diet and then give yourself 2 days off, if you do this right you can have the weekends off and have a bit of fun food wise, and also your body will thank you.
You should be eating several times a day instead of 3, actually about 5 meals a day is good. This way your body does not go into save mode like when you are trying not to eat. You also need to follow the formula of 1 part good fat, 2 parts of protein (essential for building muscle), and 3 parts of the energy giving carbohydrates.
Having the correct work out regimen will also assist you in adding muscle without gaining fat. You need to be doing 10 to 15 minutes of aerobics prior to you working out. This will get your body loosened up for the workout ahead along with burning off some fat, and as a bonus it is great for your heart. But do not go longer than this or it will not help you build muscle.
Extended aerobic sessions may help if you are training for a marathon but it will not build muscle. The more muscle you have helps you burn more calories. You need to stretch a little while after you do the aerobics and prior to starting the main section of your workout for building muscle.
You should keep a record of your workouts and everyday you need to gear your workout to a specific group of muscles. You need to step it up a notch each time you workout. When you keep a record of your workouts it makes it easy to do this. Each day Monday - Thursday work on a different muscle group then on Friday workout all body parts.
Pyramid the sets on each one of your exercises, this means the middle set should be a heavier weight than you have done before. You have to know to push your body. The 1st set is for preparing your body for the heavier one and then the 3rd set is for cooling the body down sort of. You can also consider doing pyramid fashion on your reps inside each set. Your 1st set is the highest number of reps, your 2nd one is where you push but have less reps, then the 3rd one is the what is called the cool down and you do the same amount of reps at the 1st.
Take these tips and plan your workout according to them, adjusting it to your particular body. You will see how good this works for not gaining fat and only building muscle. - 15438
About the Author:
It makes no matter whether you want to grow muscles, lose weight or just get fit, check out Rob's site at growmymuscles to discover lots of helpful ideas and follow his progress to weight loss and fitness.
