Keep of the Fat and Build Muscle with Excellent Muscle Workouts

July 29, 2010 | By Kenny In everyday |

If you have ever spent any time researching various muscle workouts, you probably notice many contradictions. A common theme in many of these muscle building approaches is to eat an excess of calories in the gaining phase and then a deficit in the cutting phase. This is called a “bulking and cutting” approach. Unfortunately, the downfall with this plan is that while gaining muscle, you are also gaining fat – and usually LOTS of it! But you actually CAN add significant muscle mass that doesn’t bombard you with an overabundance of bodyfat, if you use the right muscle workouts.

Of course, we all want to know the secret to that!

Contrary to what mainstream fitness experts would have you believe, it is possible to add muscle without eating an excess of calories. You can actually build solid mass AND lose bodyfat AT THE SAME TIME! How does this work? It’s the USAGE of the MUSCLE that REALLY counts when it comes to gains, NOT the consumption of calories! Your daily consumption of calories is what determines the amount of bodyfat you will have on your body. So train more to add muscle and eat less to lose body fat. This is the ideal combo for dramatically improving the look of your body.

“Exactly how much food should I consume to still be able to effectively gain solid muscle?”

This will vary from person to person, but the idea is to figure out how many calories it takes for you to maintain your body weight and eat a little under that amount. How many pounds do you weight? Take that number, and multiply it by 10. A man weighing 200 pounds should then have a daily caloric intake of about 2,000 calories. By following this caloric deficit for the first two weeks, the main objective is to monitor and record your bodyfat percentage. If you body fat stayed stable, this would be a good starting point of calories to consume during your muscle building workouts.

“What about protein? How much do I need during muscle workouts?”

The fitness industry has got us a little obsessed with protein. It would be easy to write 100+ pages on the subject of protein intake. But THANK GOD we don’t have to! The book “How Much Protein,” by Brad Pilon, spells it out for us. Brad worked in the supplement industry as the Head of R&D for one of the largest supplement companies in the world. As a real expert on the subject, his assessment of half a gram of protein per one pound of your body’s weight is credible. Therefore, the 165 pound man really needs only a daily protein intake of about 83 grams. Round it up to 90, or even 100 if you like. The truth is, though, focusing ALL your efforts on extremely high-protein diets is pointless. Remember, muscle size is much more related to muscle workouts than with dieting. Lower caloric intake is used for losing the bodyfat.

Thinking of using supplements to enhance your muscle workouts?

If you are going to take one supplement during your muscle workout phase, then make sure you take creatine. It’s really the ONLY supplement on the market today that has been shown in studies to actually increase muscle strength and size past eating solid foods alone. All other supplements effects can be duplicated with whole foods. Have about three to five grams of creatine just after your muscle workouts for the best results.

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