To build muscle, you need a daily calorie surplus, that is, you must consume more calories per day than you expend. Without a calorie surplus, you simply have nothing to synthesize new muscle tissue. This is a truth that cannot be trampled upon: muscle tissue is not built from the air. We need material.
However, a calorie surplus is also a condition for gaining fat. Our challenge is to ensure that most of the calories we consume goes to building muscle, rather than being stored in fat.
Set yourself an adequate goal:
How to Build Lean Muscle Without Fat
What this amount will be depends on your genetics, age, gender, as well as what you eat and how you exercise.
You cannot influence your genes, gender and age, unless you take special drugs that have a bunch of side, often deadly effects.
People with good genetics feel very comfortable in fitness: eating “in surplus”, we are not covered with a layer of fat, since most of the calories we consume are synthesized into muscle tissue. To show off all 6 cubes without losing, importantly, the roundness of the butt, we only need to sit on a salt-free diet for a couple of days and add cardio and / or cut carbs.
People with common genes can exercise and eat in the same way as genetically gifted people, but with a similar or even longer training experience, their results, alas, will be much more modest. Eating on a calorie surplus, the average person, if he is not new to fitness, does not take steroids and does not return to training after a break, will be covered with fat despite the fact that he will train hard and correctly, while the genetically gifted will look muscular.
This must be clearly understood and no illusions about this must be harbored. I have no illusions about the length of my hair, for example.
Genetics for gaining muscle mass
Each person has a so-called “own” hair length. No matter how you take care of your hair, no matter how please it inside and out, but they can look good only when they do not exceed “their” length. When they exceed it, they begin to break down. I have tried many times to let my hair fall below the shoulder blades, but my length is just below the shoulders. When my hair is this long, it is thick, shiny, healthy. Trying to grow more – they look bad, even if you crack. I resigned myself to this despite the fact that I would like to have braids to the ass, with which I was more fortunate.
Yes, I use this word: lucky. I am very lucky with genes in terms of body building. In the fitness environment, it is not customary to admit good genes. If a fitness diva says that at 35 she owes a figure not only to her work, experience and knowledge, but also to genes – first of all, genes – then who will buy programs from her? Who will read her articles, and, having read it, will believe that they can do it too? No one.
If not for my genes, then my ideal ass would have ceased to be 10 years ago. I could maintain a good shape for my age with fitness and proper nutrition, but changing my body over the years only for the better became possible for me solely thanks to genes. If they were different with me, at 33, with the same training, I would look different.
This is the truth that is easy for me to say, because it works for me, not against me. This is the truth that most people find it unpleasant to read, because it is unattainable for them. This is the truth that I feel obliged to convey to you, so that you are not victims of deception, do not harbor illusions, do not drive yourself, trying to achieve goals that cannot be achieved.
Aside from genes, you cannot influence your age and gender.
The younger you are, the more calories you consume go to muscle rather than fat. If you came to the gym at 40, you most likely will not achieve the results there that you could have achieved 20 years ago.
Men have higher testosterone levels than women, so it is easier for them to build muscle. By eating a surplus and exercising, the average man will not gain as much fat as the average woman who also eats and exercises.
Women need to be very careful about this very surplus: one in a thousand can afford it. As a rule, you go to these “one of a thousand” for advice on fitness, but they are silent about their unique genetics: someone – for selfish reasons, someone simply does not think about it and sincerely believe that beautiful the body is exclusively the result of hard, long-term and competent work.
So, knowing all this, what should an ordinary person do, besides not having illusions?
It can help you:
1) Frequent meals in small portions. It boosts metabolism: the body “weaned” to store fat in reserve.
2) Competent combination of BFС. We are what we eat. Choose your daily calorie intake in a balanced way.
3) Training. They should not be omitted from the word “never”. Especially if you eat a surplus.
Compliance with these common truths will help an ordinary person not to swim with fat to the point of indecency, even with a daily calorie surplus. However, remember: huge shoulders or a confident round ass with 6 cubes on the stomach is an effect that very few people can access. And this effect is enhanced by good photography.
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