today want to give you three really good tips for minimizing fat gains during a bulking cycle.
Now, despite what you might have read in the magazines or on the forums or in other articles online, you are realistically not going to build muscle and burn fat at the same time.
If you want to add a serious amount of muscle to your frame in the shortest time possible, you’re always going to end up adding some body fat in the process.
Now, this is simply the way the process works.
And if you truly want to travel any real distance in the bulking direction, you just have to accept this.
Gaining muscle requires a surplus of calories. But having 100% of those calories diverted to muscle growth is just not going to happen.
A certain amount of it will always end up in your fat stores.
So, while gaining muscle without gaining any fat is most likely not going to happen.
Here are three tips to help you keep those fat gains at an absolute minimum.
So, tip number one is to use a precise calorie surplus.
You know, your body can only synthesize a limited amount of muscle tissue in a given day.
You do need a surplus of calories to support muscle growth, but aimlessly stuffing more food down in your throat in an effort to super charge your muscle gains is a great way to get fat quickly. Instead, stick to a calorie surplus that provides precisely what your body needs to maximize muscle growth without any unnecessary excess.
A great guideline for this is to follow a surplus of 15% to 20% above your calorie maintenance level.
So, if you require 2,500 calories per day to maintain your current weight, you’d aim for 2,875 to 3,000 calories per day to build muscle.
Tip number two is to make sure you’re implementing a proper weight training program.
In an overall sense, the process of building muscle is pretty straightforward.
You train intensely in the gym to trigger the body’s muscle building mechanism, and then you consume a surplus of calories in the form of high quality protein, carbohydrates and fats.
And if all goes to plan, most of that surplus will be diverted to building new muscle.
But what happens if your workout plan is no good? I mean, this could be due to any number of things.
Maybe you’re not training intensely enough, maybe your training volume is insufficient, maybe your form is
terrible, or maybe you’re just choosing the wrong exercises.
Whatever the reason, a poorly executed training plan is a recipe for some serious excess fat gains, because in this
case, all you end up with is a calorie surplus that has nowhere to go except for your fat stores.
If you want to gain muscle without the excessive fat, then you need to make sure that you’re fully activating your body’s muscle building response through an intelligently implemented workout plan.
And tip number three is to implement some extra cardio.
While too much cardio can definitely have a negative impact on your muscle gains, two to three sessions a week is a good way to minimize fat gains during a bulking phase. Now, any form of cardio will provide benefits.
But for the best results, I’d recommend sticking to high intensity, low duration sessions using intervals.
These types of sessions are typically in the range of 10 to 20 minutes.
And they alternate between periods of high intensity and low intensity.
High intensity interval training cardio stimulates greater fat loss while sparing more lean muscle tissue than
the low intensity cardio does.
So, to recap these three points, number one, stick to a calorie surplus no higher than 15% to 20%
above your maintenance level.
Step number two; make sure you’re following a properly structured weight training program.
And step number three; add in two to three sessions of high intensity interval training per week.
Following these simple tips will help you build new muscle mass each week, while keeping body fat gains at an absolute minimum.
Another quick tip to control body fat levels is through a proper supplementation plan.
By using the correct compounds and the right (focus in) ratio, you can maximize thermogenesis, which
is the number of calories burn as heat, control your appetite to a greater degree, and increase
the percentage of body fat that is used for fuel during your workouts.
But it’s very important, you know, don’t bother with that unless you’re already following the other
three tips outlined in this article first.
Fat burning supplementation can give you an extra edge both in and out of the gym, but it’s not going to do you any good if you’re training and nutrition isn’t in place first. So, I hope you found this tips useful.