Want to gain muscle without fat? Are you afraid to eat more? The truth is that most bodybuilders want to quit the weight loss/weight gain cycle. Only a few manage to stay lean all year round. In order to build muscle, you need to work out hard and increase your calorie intake. This approach can help you get bigger and stronger, but it also causes fat gain.
Fitness models are the living proof that it’s possible to stay relatively lean year-round, even if you’re bulking up. With a little planning, you’ll look photo-ready anytime. Here are a few simple tips for staying lean through bulking season:
Watch Your Diet
Bulking up doesn’t mean you can eat whatever you want. You still need to calculate your daily macros and find out how many calories you’re taking in. Determine your daily requirements of protein, fat, and carbs, write down your meals, and cook your food ahead of time. Doing these things can be time consuming, but it’s worth the effort.
As you get used with your diet, everything will seem easier. Find out what low calorie foods fill you up quickly, get rid of junk, and stock up your fridge with nutrient-dense snacks. Go shopping on weekends and buy everything you need for cooking delicious, healthy meals. Try to figure out what a day’s worth of meals looks and feels like. Over time, you’ll be able to do these things without tracking every calorie.
There are many online tools that can help you determine your total daily energy expenditure (TDEE) Based on these numbers, you’ll know how many calories you need every day to lose fat, build muscle, or maintain your current body weight. Start your diet with these numbers in mind, and make adjustments along the way.
Although cardio isn’t necessary for fat loss or weight management, it definitely helps. Regular cardiovascular training can increase your aerobic endurance, burn calories, and boost your overall performance. Hundreds of studies show that cardio exercises can improve your fitness level and quality of life.
Many athletes, especially bodybuilders, skip cardio because they’re afraid of losing muscle. Cardio burns fat, but it may also cause muscle waste. However, not all cardio exercises are created equal. High intensity interval training or HIIT can help you lose fat and preserve your hard earned muscle. It also improves your speed, endurance, agility, power, and athletic performance. By adding HIIT to your workout routine, you’ll be able to eat more and still lose weight. Who doesn’t want that?
If you hate regular cardio, go jogging or play sports. Swimming, hiking, running, cycling, and mountain climbing are great choices. The key is to find an activity that you enjoy and fits into your lifestyle. With a little creativity, you can get an intense cardiovascular workout anywhere!