How To Add Muscle Without Fat - AnaDucha

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How To Add Muscle Without Fat

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How To Add Muscle Without Fat

In today's article how to build muscle without adding body fat hey guys what's going on this is power Bella from pro physique comm in today's article we're gonna talk specifically about a few key things you need to do if you want to add muscle without adding body fat and today's question comes from right here on my Instagram direct message so if you'd like to send me a question on my Instagram go send the DM I'll screenshot it I'll read it here and we'll talk about some solutions I am 6 foot 1 230 pounds currently I got down to 205 but since I've changed my diet and started lifting weight I put on about 25 pounds and 10 of that is muscle I guess I'm asking is there a way to gain muscle without gaining body fat thank you for the amazing question and this is the question that I've been asking myself for I don't even want to say how many years but I started lifting weights at 16 and

I just turned 44 so you do the math it's a long time but the idea of putting on muscle is something that we are all interested in when we get into this sport we start lifting weights when we start really seeing our body change and then we can go a little bit overboard that we can get into a place where we put on some body fat so how do we do it how do we focus on adding muscle without putting on body fat I'll talk a little bit about my history as a person who's been lifting weights for a long time and I'm gonna use that as an example for how we can do this and I'm gonna give you my top three tips the three things that you need to do to put on muscle without putting on body fat now it's a lot more complex than that but I just want to start with these three and then we can go from there so the thing I want to start with the first tip is don't be in a rush because putting on muscle takes time well how long does it take well let's talk about some rough guidelines for people putting on muscle and then that can give you some kind of understanding of maybe where you should be let's talk about a first-year lifter now

I'm going to talk about an adult male so it's a little bit different if you're an adolescent a little bit younger that's a little different if you're a female but what can we expect as an adult male for muscle in a year and one full year of lifting and eating well well 10 to 20 pounds of lean body mass that is significant my friends now if you have a history of playing sports or let doing something like you know baseball or maybe track something where you're using your lower body and even your upper body it's gonna be a little bit different because you're gonna have some development but if you are completely new to sports completely new to lifting completely new to the response your body has to these activities well it can be quite significant in that first year in fact the first few months can be astonishing so that first year 10 to 20 pounds of lean body mass what happens after that well year 2 you're probably looking at 5 to 10 year 3 3 to 5 year 4 5 6 7 8 9 10 diminishing that's right however let me just tell you this as someone who's been lifting for more than 25 years what's really exciting for me is that

I've gone through these phases I've gone through the phase where I literally put on 20 pounds of lean body mass my first year lifting and 10 the year after that and then I just continued to go from there and you say well Paul we'll now what happens now my weight doesn't change that much but I find tune things because I'm actually just putting on muscle on top of that I'm not seeing these huge changes but this is here to stay but the xik that I built is here to stay now I'm talking about doing things naturally now I don't have any issue with steroids or performance-enhancing drugs but I have no experience with them so this is all going to be related to those that are interested in doing things drug-free if you're going to do things like steroids well guess what that changes everything these numbers can be much different but as someone who is a natural athlete and a natural bodybuilder taking my time was not a strong suit you see I was when I graduated high school 6 foot 3 and 155 pounds now I stand here before you around 225 pounds granted I was probably a little thin leaner back then because all

I did was run I played a lot of baseball on a basketball on a volleyball did a lot of jumping a lot of running so I was very very active so at 155 pounds you can imagine I was real thin but that's where my lack of patience came from because I just wanted to see the scales off I became obsessed with seeing the number go up so don't be in a rush is because of the mistakes that I've made it wasn't until I got to about 240 pounds in my early 20s and looked at a picture of myself and realized wow I went too far I put on too much body fat well why is that well as fast as you can add muscle and as a beginner 20 maybe even 25 pounds in the first year guess what you can add body fat even quicker because muscle takes time muscle takes going to the gym sleeping recovering building and repeating that process over and over again to continue to grow whereas body fat really all it requires is taking in more calories than you're burning and you can put on body fat very rapidly our bodies are fat storage machine our bodies see adipose tissue as fuel you are saving fuel you can essentially store as much as your body is capable of in a very short amount of time you can change your body composition for the worse so the first thing that

I said is take your time because I've experienced now if you are really just wanting to see the scale go up I have no problem with that I don't know if I would have had the patience in my teens and early 20s to do what I'm going to tell you to do and that is tip number two and that is really focus on paying attention to what you're putting in your mouth I think we get concerned at least I did at an early age that you need to be eating thousands and thousands of calories over maintenance to put on muscle and it's just not the case actually if your macronutrient ratios are set up properly which I'm gonna explain in just a second you could probably eat out maintenance or just slightly above and add plenty of lean body mass okay so what are the proper macronutrient ratios well first thing I would do if you're at a healthy body composition is focus on your protein being around a gram per pound of your weight now does that mean it can't be a little bit higher or a little bit lower absolutely not we just need to make sure we're getting enough team to help our muscle recover muscle protein synthesis is a necessary process for building muscle but our body uses protein for many other things whole body protein synthesis all of our other tissues are going to use protein so you can't really over consume protein so why would

I not suggest more protein well because I think there's more value in getting your calories from fats and carbohydrates as long as you're taking in the right totals for the day so where should your fats be keeping your fats 20 to 25% of your total caloric needs is going to supply you plenty now there is a threshold I would not go below 35 or 40 grams of fat if that is within your 20 to 25 percent but if you're in a building phase you should be eating quite a bit more calories than that fats should be quite a bit above that but that would be my basement threshold for the bottom end of building with that but the more fat you take in you're gonna do things like provide support for your hormones you're also gonna add your digestion and you can do some really great things with carbohydrates now where would I put your carbohydrates well if you know your caloric needs if you know your maintenance needs well you simply fill in the rest of that with carbohydrates I would preferentially put your carbohydrates around your training pre and post-workout carbohydrates are a great way to ensure that you're having great workouts and that they're getting utilized however once your carbohydrates get high enough spreading them out evenly

So the digestion is good is going to be great but you don't need to see the scale flying up okay if you're gonna put on 10 to 20 pounds of lean body mass on the first year what does that mean that means 2 to 3 pounds a month seeing the scale go up and you can pay attention to measurements body fat is very visible and since you put it on very quickly for men it's gonna be very visible and things like the waistline the lower back the lower abdomen and for men and women it's gonna be things like the thighs and glutes but that can be masked a bit more by muscle you can put on a lot of size in the quads and glutes and those measurements will increase however you're not going to see a lot of hypertrophy in the waist ok that's pure body fat my friends so if you're seeing your pants really need to be let out or you just don't fit your waist anymore you can be sure you're putting on some body fat now finally after you are not getting in a rush after you are paying attention to your diet what's next well I want to talk about your overall lifestyle okay you need to be in a place where you're not overly stressed that you're getting plenty of sleep and that you're able to set yourself up to be consistent over the long time so this is what

I've just called lifestyle what is your lifestyle like are you getting adequate sleep are you able to recover are you in a good enough position in your life where it doesn't financially stress you to go to the gym to eat well these are all factors that are gonna really dictate okay being in a healthy mindset being in a healthy body when you go to the gym when you recover when you get ready for your next session are you lifting a little bit more are you rundown are you getting sick frankly are you getting hurt do you have to miss days from the gym because of this this can all be a big factor especially the more advanced you get these are the things that are going to start to separate people from beginner to intermediate to intermediate to advanced these are the three biggest things in my mind that you can do to really pay attention to how to put on muscle and not put on body fat now if you want to talk about training I do have a free beginner's training guide on pro physique comm you can go download it for free and I'll put a link in the description box I also have a free guide to flexible dieting which is the philosophy that I use as a coach where we track our macronutrients we pay attention to the foods that work for us either digestive ly ethically you can do things like be a vegan you can do things like be a carnivore but you need to focus on your total caloric needs for the day in your macronutrients and for that reason

I have a free calculator on my website so go to pro physique calm and scroll down you'll see a calculator there you can plug in some information it's going to give you some calories and you'll know what to do with them all right guys that's gonna be it for me today I hope you're gonna awesome start to the week then I'll talk to you tomorrow.

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