People who do bodybuilding often attempt to bulk up to get larger, but sometimes they also gain more than just muscle, they gain a bit of cushioning too. This happens many times to those who are involved in competing. These competitors work like mad before an event to lose their fat. The secret is though not to put the fat on to start with because you risk losing muscle while you are trying to get rid of just the fat. Here is an easy plan to add muscle without gaining unwanted pounds.
Learn that you should only gain muscle at the speed of a pound once every 2 weeks. If you are gaining faster than that then you can suspect that some of the gain is fat instead of muscle. Take a good long look at your diet when you are gaining faster than you should. Make certain that you consume the right portions of the correct foods to correspond with your workout regimen. You need to examine everything very thoroughly to make sure you are not gaining too fast or whether you are the exception to the rule.
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.
The 5 meals a day plan is what you should be doing. You will be constantly fueling your body and it will not store up like it does when you are not eating enough. Your diet needs to be made up of 1 part monounsaturated fat to 2 parts of protein, which you can't have muscle without, and have 3 parts of carbohydrates for energy.
Something else that will help you out in gaining muscle without adding fat, is having the right workout plan. Plan on doing 10-15 minutes of aerobic activity before your workout. Not only will this get your body warmed up for the workout but it will burn off fat and it is good for your heart. Doing more than this will be counter-productive to your goal of gaining muscle.
Long sessions of aerobic workout may train you well for things like marathons but they won't do a flip for your muscle building. More calories are burned with the more muscle you have. You should do stretching before you start your aerobics and before starting into the bulk of your workout for your muscle building.
Your workout routine needs to be documented in a journal and each day you should repeat a workout of a particular muscle group. You need to push yourself to go a notch further each workout. Keeping up with this journal will help you do that. For your workout, concentrate on a different body group Monday through Thursday with a "mixed bag" of workouts on Friday where every muscle group gets worked.
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. - 16004
Learn that you should only gain muscle at the speed of a pound once every 2 weeks. If you are gaining faster than that then you can suspect that some of the gain is fat instead of muscle. Take a good long look at your diet when you are gaining faster than you should. Make certain that you consume the right portions of the correct foods to correspond with your workout regimen. You need to examine everything very thoroughly to make sure you are not gaining too fast or whether you are the exception to the rule.
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.
The 5 meals a day plan is what you should be doing. You will be constantly fueling your body and it will not store up like it does when you are not eating enough. Your diet needs to be made up of 1 part monounsaturated fat to 2 parts of protein, which you can't have muscle without, and have 3 parts of carbohydrates for energy.
Something else that will help you out in gaining muscle without adding fat, is having the right workout plan. Plan on doing 10-15 minutes of aerobic activity before your workout. Not only will this get your body warmed up for the workout but it will burn off fat and it is good for your heart. Doing more than this will be counter-productive to your goal of gaining muscle.
Long sessions of aerobic workout may train you well for things like marathons but they won't do a flip for your muscle building. More calories are burned with the more muscle you have. You should do stretching before you start your aerobics and before starting into the bulk of your workout for your muscle building.
Your workout routine needs to be documented in a journal and each day you should repeat a workout of a particular muscle group. You need to push yourself to go a notch further each workout. Keeping up with this journal will help you do that. For your workout, concentrate on a different body group Monday through Thursday with a "mixed bag" of workouts on Friday where every muscle group gets worked.
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. - 16004
About the Author:
Whether you need to gain muscle, lose weight or just get fit, check out Rob's site at growmymuscles to discover some great tips and accompany him on his progress to weight loss and health.
