Getting too much muscle to your body too fast usually comes with fat to your body as well. That is a natural biological process if you want to gain muscle, if you want to have muscle mass, you have to understand this. Calories are a must and the more the better if you want to gain bigger muscle mass to your body. But you can’t control all the added calories directly into your muscle growing process and force muscle growing. So, some of them will be transformed into fat.
If you want to make your body shape changes in a short period of time, you should focus on gaining muscle mass in a period of time and then focus on losing additional body fat in another period of time.
Because the rate of metabolic is controlled by your muscle level, the fat can be easily removed after you have build a significant muscle mass. For this reason, starting out by making yourself larger is generally the best plan.
Based on what we get here, your goal of gaining weight should be: gain small amount of fat and big amount of muscle as you can. Losing fat completely is not what we want here; we just want to get them as small as possible.
This can be done in three different ways.
Precise caloric surplus is required.
Optimal nutrition is a standard, but there is no standard for “super nutrition”. In order to grow muscle mass, you need extra calories, but you will gain more fat if you eat foods that in your free way which will generate a lot of extra calories that over the needed of growing your muscle.
It is better to control your extra calories for gaining your muscle at 15~20 percent of your daily calories needs. Don’t go any higher if your calories intake fallen in this range.
Pay attention to your nutrition choices.
Healthy, unsaturated fats, carbohydrate with high fibers and lean proteins should be your main food sources. Food plays a large role in muscle building. You should always keep away from saturated fats, intake natural fiber carbohydrates to stabilize the level of your blood sugar and eat more red lean meats.
The importance of cardio workout.
Cardio workout is no needed to be overdone. When you get more muscles, cardio workouts can decrease the fat storage in the muscle building process. Short cardio workouts are enough, but keep it with high strength. Don’t perform long workouts, 10 to 20 minutes workout are good and can prevent muscle loss.
Once you’ve built an amount of muscle size that you’re satisfied with (and this is totally up to the individual), you can then move into a fat loss cycle and concentrate on dropping off body fat while retaining muscle size. It is inevitable that you will gain fat while in the muscle building process. Instead of trying to totally avoid gaining fat, you should learn how to make fat storage as little as possible in muscle building process.
