Building More Muscle without Getting FatBy Ryan Lawrence on June 25, 2012 with 0 Comments
Most people know that great bodies are made in the gym; however, not everyone understands what they should be doing when they aren’t working out. If you’re interested in building more muscle without getting fat, learn what our in-house fitness expert has to say.
You Can’t Build without Materials
We’ve all seen it: that skinny guy busting out rep after rep in the gym. He works as hard as anyone. Unfortunately, he never seems to get any bigger.
“When I’m training someone who wants to develop more mass, I always use this analogy,” says Jake Weathers, a personal trainer and health and fitness expert. “Think about trying to build a house without any materials. It can’t be done. The same is true when you are trying to build more muscle. If you don’t consume enough protein and calories, your body simply will not grow no matter how much weight you lift.”
To gain more lean mass, bodybuilders must consume more calories than they burn. That said, not all calories are created equal.
“You must eat enough protein, or your body will not change for the better,” Weathers said. “Most people need at least one gram of protein per pound of body weight, and some need even more. At the same time, bodybuilders should get most of their calories from healthy fats and carbohydrates coming from fibrous foods. Sugar is something to avoid, because it encourages the development of fat.”
Avoid Getting Fat
Often, when men and women try to pack on lean mass, they end up with a spare tire. According to Weathers, this can be avoided in two ways.
“First, you need to avoid carbohydrates after eight at night, when we tend to move very little,” he said. “Second, you need to add in some cardio exercise. This second point is important; however, timing is everything. If you do your cardio at the wrong times, it could prevent you from building more muscle. Usually, it’s best for bodybuilders to do brief aerobic exercises immediately after a weight workout, when their glycogen reserves are depleted.”