Eat more and work hard!
This is the advice that most people get on growing muscle size.
However, in most cases, just increasing your diet will grow you fat sooner than you think.
If you are interested in knowing about how to grow muscle size without getting fat, then in this article we will be providing you with some sensible and easy tips that you can follow to build your muscles gradually.
Top 5 Tips To Grow Muscle Size Without Getting Fat
#1. Take Muscle Building Supplements
Muscle building supplements can help you improve your muscle mass, provided you consume only high-quality and tested ones.
Fish oil, creatine monohydrate, and branched chain amino acids are three of the best supplements for muscle building.
Fish oil is good for building muscles and also good for your heart and brain as well. Usually taking about 2 grams of fish oil supplements on a daily basis will increase muscle weight by few pounds in just 6-7 weeks.
Creatine monohydrate supplements is an excellent choice for developing muscles. You’ll gain a couple of pounds in weight by just consuming about 20 grams of creatine monohydrate for around a week.
Branched-chain amino acids will give more energy to muscles than fish oil and creatine monohydrate thus reducing muscle soreness. The recommended intake of branched-chain amino acids is around 0.05 grams per body weight pound.
#2. Maintain A Balance Between Protein and Calorie Intake
Most people only talk about protein intake when it comes to building muscles. Well, even though protein is essential in growing muscles, so is calories.
Calories are the fuel used by the human body to function, and calorie deficit will stop our body from working smoothly thus hindering muscle growth.
An average male requires 2500 calories per day, and an average female requires 2000 calories a day. Depending on whether you are trying to lose fat or gain fat, you need to moderate your daily calorie intake by this average number.
If you are trying to increase weight, then you should increase your daily calorie intake by about 150 each week and check if you are gaining weight. If not, keep improving your intake by about 150 calories each week.
If you are trying to reduce weight, then you should again gradually decrease your daily calorie intake. If you drop your daily calorie intake by 500 consistently, then you will lose about one pound in a week.
Now, talking about protein intake, it is highly recommended to keep your protein intake at around 1 gram per body weight pound.
#3. Don’t Skip the Fats
If you are trying to reduce weight and build muscles, then do not try to avoid fat content entirely in the process. Just like any other nutrients, fat is also essential for our body, and it is recommended that about 30% of your daily calorie intake contain fat.
Fat contents in fish oil, olive oil, flaxseed oil, and unsalted nuts are good for your heart, brain, and vision.
#4. Do Not Stress Your Muscles With Workout
There are several muscle building core workouts, which when combined with weights training can help you in building muscles.
However, most people tend to overdo the workout routine to build muscles faster.
The stress you take while overdoing workouts can do more harm than good. Hormones called “cortisol” are released when under stress and this hormone can negatively affect muscle development.
Making a workout routine of maximum six exercises and gradually increase the reps of the exercises over time. Moreover, do not work out every day, take at least one day off from working out.
You should also avoid other sources of stress like lack of sleep, skipping meals etc., which can again lead to Cortisol generation and affect muscle growth.
#5. Do Not Overdo Cardio Exercises
Even though cardio exercises are great to stay fit and active, too much cardio can burn the calories in your body which in turn delays muscle growth.
However, you should never wholly skip cardio exercises as they have huge benefits over your health. When doing cardio, make sure to pick less intensive exercises and keep track of the frequency to be sure that muscle weight is not lost.
If you are interested in growing your muscle size, then merely working out a lot or doubling your protein intake won’t do the job.
A balance between all essential nutrients and proper training is necessary to make sure that you grow your muscle size without getting fat.
We hope the five tips listed above helped you in understanding some of the natural and sensible ways to grow muscle size without gaining fat.