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Muscle Gaining Secrets.

How To Gain Lean Muscle Mass And Gain Solid Muscular Weight Fast.
Massive Growth System-Weight Gain-Muscle Building.

Here is some advice for those who are MILDLY overweight, and are interested in gaining muscle and losing fat.

Perhaps you don’t have much muscle under the fat, and you’d like to be somewhat muscular after the fat has been shed, so you don’t end up looking frail.

Burning Calories Means Less Muscle Growth
When your body is losing weight, there’s a deficit in calories. You’re either increasing your exercise, cutting your calories, or both.

Your body burns up the carbs, but it also burns up the valuable protein which is essential for building muscle. So if you’re trying to lose weight and gain muscle at the same time, it’s very slow and ineffective. You could end up completely sabotaging your success. To achieve the desired physique in the shortest period of time, your strategy should be divided up into two phases.

Phase 1 – Strength
For at least several months (or longer) focus more on weights and strength training. In this phase, you’re not cutting your calories or trying to lose weight, but you’re trying to gain muscle mass and that is all. I call this the “strength phase” or “growth phase”. Your weights should be set so that your muscles fatigue at about 6-10 repetitions. Don’t focus on cardio. 15-20 minutes of cardio per workout should be fine.

You should be eating well and getting plenty of protein, carbs, and some HEALTHY fats, not saturated fat. For example: Avocados vs. Donuts

Always try to avoid the really unhealthy stuff like fast food or junk food.

Phase 2 – Trim the fat
After months of gaining muscle which is hidden underneath your fat, you’ll have become stronger as your muscles have grown from all the lifting. However, you still don’t see the 6-pack abs. That’s alright though, because they’re just hiding behind the fat.

Now, in Phase 2, you’re more focused on burning calories than you are with building muscle. You should be increasing your time on the elliptical machine, stairmaster, treadmill, jogging, or biking. In Phase 2, cardio takes the front seat.

Continue to lift weights, but lower the weight so you can do more repetitions than in Phase 1. Still do as many as you possibly can. The weights should be set so that your body can get away with 15-20 repetitions before becoming fatigued.

You should cut your calories as well, and continue to eat only healthy foods.

Conclusion
Trying to build muscle and lose fat at the same time is inefficient. It’s much more effective to be focused on each goal at a time. This is why we break the process into 2 phases.

In fact, this is exactly what professional bodybuilders do. They bulk up in the winter with food and lift heavy weight. But when summer gets close, they trim down the excess fat by increasing their cardio and cutting their calories so people can actually SEE their 6-pack abs…and they can show off their nearly fatless, ripped bodies.

In your case, you may not even be going for a totally ripped body, but at least you’ll be strong AND lean – in the shortest period of time.

Disclaimer
You’re likely to lose a little bit of brute strength after Phase 2, but that’s to be expected. This is because you’ve cut your calories and are losing weight…mostly fat, but a little bit of muscle too.

It’s also because you’re lifting less weight. The flip side to that coin is that you will have greater muscular endurance, better cardiovascular endurance, and a nicer looking physique.

I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, will look like they are starving. They should focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight.

Here’s the chart identifying the cut-off weight for muscle building, and the rule below.

5′6″ – 140 pounds
5′7″ – 145 pounds
5′8″ – 150 pounds
5′9″ – 155 pounds
5′10 – 160 pounds

And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.

For example, if you are 5′8″, 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you’ll look like crap, and practically anorexic, to be blunt.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.

And don’t worry, you’re not going to look huge. At 5′8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”.

And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.

This article written by Craig Ballantyne. Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com