Many people have often expressed concerns about gaining too much body fat while on a high calorie diet to build muscle, and wonder if they should do some aerobic exercise to offset the weight gain.
That would be detrimental to gaining muscle. For best results, one must either train and diet to gain muscle or concentrate solely on losing fat rather than muscle building. It would need to be one or the other.If you are seeking to be a true bodybuilder, you cannot do both. If you try,you will not make any substantial progress either way. So, now is the time to gain weight. Once you gain the muscle, you can worry about losing fat later.
The fact is that there are no magic pills, powders, foods or exercises that will allow you to gain muscle and lose fat at the same time.
It all is determined by your genetics and metabolism. Some people can do it successfully, but some can’t. If you are naturally thinner and have a difficult time gaining weight of any kind, it would be contrary for you to think that you will be able to gain muscle while trying to keep your body fat low.
If you’re already at a more ideal weight, it’s understandable you might want to gain more muscle without adding more body fat. You might see body builder photos and read the stories about people gaining pounds of muscle while losing pounds of fat and want to do the same. When looking at these photos though, it’s important to remember that these are examples of people who started out overweight and their goal was to lose fat, not gain muscle.
What’s the difference?
Almost all of these people started with high levels of body fat. In other words, their metabolisms were, for the most part, slow. They simply dieted and trained for fat loss.
Weight training helped them to tone up and slightly increase heir muscle mass by replacing some of the fat with muscle. However, you will never increase your body mass far above your original starting weight simply by dieting and training.
In other words, even though you gain some muscle, you will actually end up weighing less!
For example, let’s say Mike weighs 189 lbs with 18% body fat.This works out to be 34 lbs of fat and 155 lbs of muscle. He then goes on a fat loss diet and slowly diets down to a ripped 5% body fat at 168 lbs, which is 8.4 lbs of fat and 160 lbs of muscle. Cumulatively, he lost 26 lbs of fat, and his weight only went down by 21 lbs. So, looking that this we realize that he managed to also gain 5 lbs of muscle. You can see that he has more muscle mass than when he started, and he looks totally ripped, but his weight decreased because his main goal was fat loss. He looks much better, and his measurements changed, but he only increased his total weight by five pounds.
If you are closer to an ideal weight though, you cannot do this. Yes, your body fat will decrease, and this will also give you more muscle mass, but it will not increase your weight. You will just get much thinner. To get the same results as Mike, you must first gain the weight through a high calorie diet, and then concentrate on losing the excess body fat later. Mike had the size; he just needed to trim down. A thinner person will not have the size to work with, so they will have to force their body to grow beyond its comfort range. This is the hard part.
The only way someone of ideal weight can typically get bigger muscle mass is to shock their body first. They must shock their body by:
- 1. Training with heavy weights, and
- 2. Eating a lot of calories.
If this applies to you, then the first shock is with weight training. You must focus on compound free-weight exercises, and lift heavyweights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.
The second way you must shock your body is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with plenty of protein and fats,your body has no other choice but to gain weight.
Finally, once you gain the muscle weight and fat sufficiently, then you can switch to a diet focused specifically on eliminating the excess fat.