A lot of guys have been asking me about how I build muscle not fat. It sounds like a question with an obvious answer. You work out, right? Do some strength training, bro! Actually, there’s more to it than that. Anyone who has actually tried to bulk up knows that if the only thing you do is go to the gym and start lifting weights, you will only get so far – and it won’t be nearly as far as you want to be. So, then you eat more to feed your muscles…and that’s not where the weight packs on.
To Build Muscle Not Fat, You Need the Right Strategy
Being able to build muscle not fat is a pretty big challenge. A lot of guys at my gym go through a regular cycle of eating everything they can get their hands on to bulk up and then switch to crash dieting to burn off the unwanted fat so any muscle they’ve built is actually visible. In my opinion, and according to my training, this really isn’t the healthiest, fastest or most effective to gain muscle or change your body composition in any way.
When you want to build muscle not fat, you’re going to have to work hard and be consistent. I’m not going to lie to you and pretend that a few helpful tips will make this an easy process. Still, even if it’s challenging, you can still love it. And you’ll love it a lot more if you do have that list of tips on your side.
The key to being able to build muscle not fat is to:
- Balance your macros properly
- Eat the right nutrients
- Train effectively for a faster metabolism and muscle growth
Learn from the Right Source to Build Muscle Not Fat
If you’re doing this for the first time and you really want to get big, I recommend getting a personal trainer who knows what they’re doing to build muscle not fat. Look for someone who is experienced, solid at what they do, and doesn’t ask you to rely on extremes. The less you’re required to buy of supplements, and powders, the better.
This doesn’t mean that you shouldn’t ever use any of those support products. I’m using one right now to help me lose pandemic pounds I shouldn’t have gained in the first place. It’s just best that you don’t end up with a cupboard full of them when you can be learning strong nutrition to support you in most ways, instead. One or two is fine, just don’t take it over the top.
This video’s not mine, but it makes some good points.
My Steps to Build Muscle Not Fat
Here are my 10 steps that work for me and my clients every time as long as they’re done consistently.
- Focus on getting lean first, then bulk up. That way, you’ll know that you’re building muscle not fat and in a clean way.
- Eat more calories but make them nutrient dense calories. Make them count and don’t run at a deficit. Instead, add a bit more at least weekly to keep up with what you’re burning and the growth you’re aiming for.
- Choose quality fuel. Your protein, carb, fat ratio should be 40/30/30. Save most of the carbs for when you’ll need fast energy. Make the meal right after your training the biggest one in your day. Choose nutrient dense foods. Empty calories don’t work for you. Speaking of fuel, don’t work out on an empty stomach.
- Get the protein in. Lean protein is your goal but look for quality sources. As much as possible eat from sources like salmon, eggs, beef, lean chicken, cottage cheese, nuts and quinoa. If possible, skip the powders, there’s a lot of ingredients in those that you just don’t want.
- Leave processed food behind. Need I say more?
- Complete 4 quality strength training sessions per week. Know what you’re doing and focus on form over reps. A trainer will be an important part of this for you.
- Get those reps. Form may be more important than reps, but you should still do your reps. That’s where your growth comes from. Do the right number and do them well.
- Don’t skip cardio. Do just enough to make sure your body won’t aim for fat gains. It’s also important for keeping a healthy cardiovascular system. If you hate cardio or find yourself dragging, consider an option like TRIMTHIN X700 or the one I’m taking right now, LIPONITRO. Not expensive, helps to give you just enough extra energy to power through your cardio without slacking, and it keeps up your thermogenesis for a good calorie burn.
- Use monthly progress tracking. Do circumference measurements, weigh yourself, and analyze your body fat percentage once per month to be sure that you’re on track.
- Get sleep. Recovery and rest are very important. Your growth is stimulated by your workouts, but it happens while you’re resting and recovering. Get at least 7 to 8 hours per night. If you struggle to get enough sleep, consider a natural sleep aid to help you out.