How to Minimize Fat Gain When Bulking
Many people dream of a well-built, lean and muscular body. However, it is often a challenge to gain muscle without accumulating body fat. Consuming more calories is essential to bulking and excess calories could result in the fat buildup. If you aim to achieve a well-toned body, you should shed these stubborn fats. Here are some tips on how to minimize fat gain while gaining muscles.
- 1 1. Have realistic expectations
- 2 2. Get lean first
- 3 3. Have sufficient sleep (rest) and manage stress
- 4 4. Track your progress and apply progressive overload
- 5 5. Apply Progressive overload
- 6 6. Get enough calories
- 7 7. Understand that bulking up takes a long time
- 8 8. Consume the right amount of proteins
- 9 9. IncludeFat in your diet
- 10 10. Post-workout nutrition
- 11 11. Drink sufficient amounts of water
- 12 12. Cardio exercise
1. Have realistic expectations
Many people who go to the gym want to expect significant results within the initial four weeks of the workout. This is hard to achieve naturally and these people end up quitting. Bulking up is a journey. It requires patience and a realistic idea of what you aim to achieve within a set time limit. Building muscle without gaining fat takes time and a lot of commitment.
2. Get lean first
Start by getting lean and bulk clean. This start will allow you to gain muscle at a faster rate without gaining weight. If you try to bulk up when you are not lean, your body will end up converting the extra calories you consume into fat. In general, men should aim for about 12% body fat and 17-21% body fat for women.
3. Have sufficient sleep (rest) and manage stress
Sleep 7 to 8 hours per night. Insufficient sleep and increase in stress associated with lack of sleep will derail recovery from your workouts as well as your growth. As you advance more on your training, the more stress your body endures and this will affect your progress towards bulking. Your body needs sufficient rest particularly when you aim to amass muscle and stay lean. Insufficient sleep will reduce the rate at which your body loses fat and increase the loss of muscle. Studies show that chronic sleep deprivation increases cortisol (a stress hormone) and reduces the secretion of Testosterone, growth hormone and IGF–1.
Generally, lack of sleep seems to elevate loss of muscle tissue, hamper the body’s ability to recover and raises the amount of fat in the body. If your focus is to gain muscle, you should ensure your body gets at least 7 hours of sleep.
4. Track your progress and apply progressive overload
You need to monitor your progress. You do not want to guess. If you fail to monitor your progress you will not know if you are gaining muscles mass and at what rate. You also need to know whether you are adding unnecessary fat. If you do not monitor your workouts and progress, you will continue with the same routine, lifting the same weight, same repetition, and same exercises for years. You will not realize when to apply progressive overload for more improvements. The aim of assessing is to ensure you get better each time you hit the gym.
5. Apply Progressive overload
To amass muscle, you must stress the body beyond what it is used to. Progressive overload entails increasing the volume, frequency, intensity or time to expose the body to more stress. The aim is to allow the body to adapt to become stronger, bigger, and faster. The best approach is to have a notebook where you pen down your workouts. Once you have a program, track your progress and add more weight to the bar to increase stress on your body.
6. Get enough calories
Your body will probably amass some fat when bulking because you will feel the need to eat more calories than you burn. Some people wish to remain shredded while working to gain muscle and by doing a lot of cardio workouts. The result is that they remain lean but fail to gain more muscle. On the other hand, some people try to eat much to gain as many calories they can. Such people often end up gaining more weight in terms of fat and not muscle.
The best approach is to consume sufficient calories to power your efforts to gain muscles. The major source of calories is carbohydrates and carbs help you build lean muscles. Carbs prevent the breakdown of muscle tissue to provide energy for your workouts.
7. Understand that bulking up takes a long time
You can adhere to a strict diet, lose fat and transform your appearance in a short time. However, building muscles is different. Amassing muscles requires months and years, of commitment, hard work, perseverance, and consistency. Do not expect to bulk up within days or a few weeks. People often fail due to lack of grit and consistency. If you want to speed it up, consider including supplements in your muscle gain regimen. Specifically, SARMs are effective as they lack the side effects of steroids. Ligandrol is one of the best supplements for maximizing muscle gain on cycle whilst avoiding notable fat gain.
8. Consume the right amount of proteins
If you want to gain muscle you need to consume the right quantity of protein. The more the protein you take, the higher the potential for ideal muscle development. Consume 1 to 1.5 grams of protein per pound of your body weight each day. The amount allows your body to maximize protein synthesis which is essential for building muscle.
9. IncludeFat in your diet
Fats are an important source of calories for your body.
In short, your food must contain all the macro-nutrients in a composition like 20-30% carbohydrates, 25-30% protein, and the remaining percentage fat. However, you can reduce your carbohydrates by a few 100-150 grams during those days you do not work out.
10. Post-workout nutrition
Pay special attention to what you eat (a meal or shake) right after your workout. You want to consume something that will maximize your recovery and growth of muscle. An ideal example is a shake that contains whey protein and dextrose or any other fast-acting carbohydrate. A post-workout shake will accelerate your results.
11. Drink sufficient amounts of water
Easy to overlook, but water is essential when building muscle. Water acts as the medium in which all metabolic reactions in the body take place. It allows the body to maximize on the full potential of supplements and without water, the supplements end up useless. Water helps the body rid of metabolic waste and other toxins from the body that accumulates during workouts. It is important in the metabolism of fat, making it essential when bulking. Water is also responsible for hydrating the muscles and distributing nutrients throughout the body.
12. Cardio exercise
Consider 20-30 minutes cardio sessions twice or thrice per week while bulking. You want to keep fit and maintain your cardiovascular health. Cardiovascular exercises improve the ability of your heart to supply blood and oxygen efficiently to cells in the body. Strenuous weight training requires efficient circulation to supply blood and oxygen to muscles. Thus a healthy cardio will allow you to train harder. What’s more, your body burns more fat at rest when you are fit than when you are unfit. Thus, cardio workouts while bulking will help you gain muscle mass and not get fat.
If you are wondering whether it is possible to bulk without gaining fat, it is. Follow these twelve tips and you will love the results. All the best!