Many people come to fitness with one question: how do I gain lean muscle. It’s not hard to eat tons of calories and put on mass, but most people are more interested in a toned frame than a heavyweight powerlifter’s physique. So the question remains, how can you add muscle with adding too much fat?
There are no shortage of answers on the internet, and it can get overwhelming pretty quickly. We don’t want you to get lost in the weeds, so we’ve created a resource for you to get good answers, and get on track to building the body you want.
This is perhaps the biggest challenge. Gaining lean muscle, without packing on unwanted fat is a long game. You need to eat slightly over your TDEE, and wait. If you eat 1000 calories more than you need everyday you will gain weight, but a lot of it will be fat. People frequently over eat when trying to gain muscle because they’re too optimistic. Although there is some debate over this, most experts agree you won’t be able to gain more than 2 pounds of muscle per month. That means that if you’re eating enough to gain 10 pounds per month, 8 of those pounds will be fat at the very least.
With this in mind, accept that it will take time to reach your goals. That’s okay. Fitness is a lifetime pursuit.
Don’t Skip Cardio
There’s a reason we designed our fitness curriculum the way we did: fitness requires strength, flexibility and cardio. There’s no way around it. When you’re trying to gain lean muscle, it’s even more important. Most of the time, you will add some fat when adding muscle, but that can be fixed. With an appropriate cardio routine, you can burn the excess fat you’re adding, and keep the muscle. It’s easy to skip out on running, biking or kettlebells when you’re just trying to add muscle, but don’t give in. It’s not good for your health, and it’s not good for your physique.
Worry More about the Kitchen than the Gym
This is probably the biggest one for people trying to add muscle. Diets like GOMAD encourage eating absurd amounts of calories. As discussed earlier, this will work…if your only goal is to gain weight. If your goal is to add 10 pounds of muscle and still have a 6 pack, not so much. Focus on eating lean meats, vegetables, fruits and nuts. This will give your body vitamins and nutrients that it needs, without adding on tons of fat from carbs and empty calorie drinks like soda. As the old saying goes: “you can’t outrun your fork”.
Of course, there’s more to gaining lean muscle, or any other fitness endeavor, but this will get you started. If you need more help, or want to be part of an awesome group who motivate each other, give us a call at 727-216-9650, and we’ll help you out. We can’t wait to hear from you.