But by following a proper diet and adding in some type of high intensity conditioning work a few days per week you actually can build muscle without getting fat. Traditional medium intensity cardio methods will eat away too much muscle and should be avoided for this reason. This would be something like hill sprints or sled work two or three times per week, either immediately after your muscle building workouts or as a separate workout on the same day, 4-6 hours later. You should be doing some type of hard training four days per week if you want to gain muscle without getting fat.
The great thing about using a sled for your conditioning is that there is no eccentric component to it so you can use it quite frequently without the fear of any type of negative impact on your strength workouts. In fact, sled work can actually help you get stronger while building muscle and simultaneously improving work capacity and conditioning. This can be done seven days per week and will have zero negative impact on your size or strength gains because it’s of such low intensity.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on). Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues. Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for). The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly.


Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience. In order to build muscle you need to be consuming more calories in a day than your body burns, because building new muscle requires extra energy (calories).This is known as a calorie surplus. Some of these excess calories will go towards the repair and growth of new muscle, which is exactly what we want. Your main goal when building muscle should always be to gain maximum muscle and minimum fat. If you want to build a noticeable amount of muscle as quickly as possible then you must accept the fact that some fat will be gained in the process.
All the fitness models and pro bodybuilders you see in incredible shape all went through periods of holding some unwanted body fat… it’s just part of the process.
There are people who go to extremes and eat everything in sight in order to gain as muscle mass as possible. If you can keep fat gains as low as possible on your lean bulking phase, it will be easy to remove with a short cut. Below are some of my top tips for optimising for maximum gains in muscle while maintaining low body fat levels. The body can only grow a limit amount of muscle after an intense workout, so you only need a surplus of 300 – 500 calories a day.
Since our goal is to keep fat levels to a minimum while gaining as much muscle as possible, keep the calorie surplus to the lower end at 300. If you’re a hardgainer with a high metabolism and struggle to gain weight then you can increase your calories by 500 per day. In order to stimulate muscle growth (protein synthesis) you must follow a good muscle building exercise program.
Failing to stimulate muscle growth through training will result in the extra calories you’re consuming turning to fat.


Implementing a few short (10-20mins), high intensity cardio sessions a week is a great way to keep those unwanted fat gains under control.
To make the most of this elevated fat burning period, hit some high intensity cardio after lifting 2 – 3 times per week. Barry is a former skinny-guy who has dedicated years of his life to the study of muscle growth.
Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat. The problem is, that some of those calories will also spill over and be stored as fat, which is something we want to keep to an absolute minimum.
But don’t worry, by paying attention to a few key factors you can keep the fat gains to an almost unnoticeable level.
The least fat you gain when bulking the easier, faster, and less chance of muscle loss during your cutting phase. Going any higher than this is likely to start a spill over and your body will store these extra calories as fat. If the calorie surplus is not needed to repair and grown muscle then it will have nowhere else to go but your fat stores.



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