Here in this tutorial we will tell you how to gain muscle mass without gaining fat.
People who are interested in body building often concentrate on gaining muscle mass through heavy workouts and protein-rich diet. It’s sometimes possible that people gain lot of fats along with muscle mass which is counter-productive. Hence you should concentrate on increasing muscle mass without gaining anybody fats as this can only impact your fitness. It’s highly crucial to stick to particular diet and routing workouts in order to achieve the goal of gaining muscle mass without accumulating body fats.
You should eat balanced diet with lot of proteins in order to increase muscle mass. Avoid taking junk foods or sugary foods which will increase the fats in your body. You should take regular nutritious diet which includes lot of protein content which is actually important for expanding the muscle mass. Some of the healthy food items that can increase muscle mass include lean beef, skinless chicken, eggs, oatmeal, fish, whey proteins, protein supplements and shakes, fruits and vegetables etc. Usually lean beef of 3 ounces contains just 154 calories and provides all important nutrients like B-Vitamins, Zinc, Iron, high-quality proteins etc. Similar to beef, Skinless chicken also contains high quality proteins which can help with weight maintenance, bone health and repair. Eggs and milk contain high quality proteins, vitamin D, 9 important amino acids and all essential nutrients.
Whey protein supplements are considered to be very famous among body builders since it’s most efficient and powerful protein sources at reasonable price. Usually body builders take it after their workout or combine them with their meals. Tuna and fish items contain omega-3 fatty acids and rich protein content which is absolutely good for health. Also oat meal is the best source for carbohydrates and help in fat loss. One more food item which many people do not know about and is considered to be the best source for casein protein is cottage cheese which also includes other nutrients like calcium, vitamin B12 etc. Green vegetables and fruits are excellent sources of antioxidants which are essential for immunity and include various vitamins such as Vitamin E, Vitamin C and beta-carotene.
Cardio and high-intensity training is very important to reduce fats and gain muscle mass. You should practice routine cardio workouts like jogging, swimming, cycling which can burn fats and increase weight loss. You can also practice resistance and high-intensity workouts in order to improve the muscle mass and burn fats. You must keep varying the type of workouts to focus on different muscle groups and get better weight gain on consistent basis. You should understand that body adheres quickly to resistance and change based on how fast we train and control our eating habits. It generally takes 4-6 weeks for changing the workout routines, but you can do it faster if you have determination to increase muscle mass quickly. In order to improve the muscle mass constantly, you must work out on various workouts like drop-sets, supersets, pyramiding, bench press, hydraulic press etc.
If you are an intermediate body builder, you should not train individual body part for more than once in a week as you should give some time for muscles to recuperate and expand. You should focus on different muscle groups at regular intervals to increase your overall muscle mass. Cardio workouts like jogging or running can help you in burning the body fats surrounding the abdomen and obtain six pack abs.
Another important step to gain muscle mass is proper sleep and rest as the body needs some time for muscle cells to expand and grow. It’s advised to have a good night sleep of minimum eight hours for the muscle growing hormones to function properly. Apart from weight training and taking proper diet, you should get proper sleep and avoid taking junk food items if you want to increase muscle mass without gaining fat.