Building muscle can be tough, gaining lean muscle is even tougher. In order to build muscle without also gaining fat, you’re going to need to create a strict diet and exercise plan and stick to it.
And we can help with just that! Listed below are a few of the best tips for muscle gain without gaining any unnecessary weight from fat.
Keep reading to learn everything you need to know.
Track Your Calories
When you’re working toward building lean muscle mass, diet is going to be 90% of the battle. Because even if you hit the gym hard every day, you won’t see the results you’re looking for if you’re eating a poor diet.
To build muscle, you’ll need to be in a positive energy balance. This means you’re consuming more calories than your burn. However, if you eat too many calories, you’re going to put on fat along with the muscle.
So, eat no more than an extra 250 to 500 calories a day, with these calories coming from whole, nutrient-dense foods. In fact, the bulk of your diet should be made up of these foods.
Fruits, vegetables, healthy carbs and fats, and especially lean protein should be included in your daily diet. Aim for one gram of protein per pound of body weight, so if you weigh 180 pounds, your goal should be to eat 180 grams of lean protein per day.
It’s a good idea to drink a protein shake before your workout to increase protein synthesis and muscle building potential. While you can consider supplements such as sarms ostarine, a healthy diet combined with exercise should do the trick in most cases.
Use the Big Five in the Gym
When you’re in the gym, you can do some isolation training, but the majority of your focus should be on exercises that hit as many muscles as possible.
The big five lifts are deadlift, bench press, row, squat, and overhead press. They are the backbone of weightlifting and bodybuilding, as each of them hits all of the major muscle groups.
Now, it’s important to practice moderation in your weightlifting routine. Your body should be moving every day, but you don’t want to go hard with weights every day.
The American Heart Association recommends weight training at least 2 times a week for optimal health. When you’re trying to build muscle, you can bump that up to 3 times a week, but you want to be sure you’re taking breaks in between.
This is because your body doesn’t actually build muscle as you exercise. Instead, it builds muscle while you rest!
When you lift heavy weights, your muscles are strained and torn apart. Then, as you rest, your body restores and rebuilds the affected muscles, making them bigger and stronger than they were before.
Start Gaining Lean Muscle Today
Gaining lean muscle can feel impossible, but with a little hard work and dedication, you’ll have the body of your dreams before you know it. Start working today and soon you’ll be able to look back in amazement by how far you’ve come.
For more diet and exercise tips, take a look at our blog!