If you have ever spent any time researching various muscle work-outs, you probably notice many contradictions. Most of these muscle workouts DO have one similar “ingredient,” though – they all tend to advocate for consuming enormous amount of calories while building muscle, then drastically reduce calories while burning bodyfat. This is called a “bulking and cutting” approach. The problem with bulking up and cutting down is that you are fatter than normal during the bulking phase. But you CAN perform muscle workouts that do NOT involve packing on pounds of bodyfat!

How Do You Add Muscle Without Gaining Body Fat?

Believe it or not, regardless of what you gym trainers are telling you, you CAN see significant muscle gains WITHOUT eating everything in sight. It’s even possible to gain muscle mass on a low-calorie diet. How does this work? Well, muscle mass is largely a result of how much you use the muscle. Your daily consumption of calories is what determines the amount of bodyfat you will have on your body. Essentially, fewer calories equates to less bodyfat, and longer, harder muscle workouts equates to MORE MUSCLE! For an amazing physique in less time, THIS is the approach to take!

Here’s the “right” amount of calories for you to consume daily.

The general rule of thumb is to simply find out just what YOUR body needs to keep your weight the same, and consume slightly LESS. There’s really no set number; it will vary from one individual to the next. One way to get a pretty good idea of this amount is to take your weight (pounds) and multiply by ten. So a 180 pound man would want to average roughly 1,800 calories per day. By following this caloric deficit for the first two weeks, the main objective is to monitor and record your bodyfat percentage. If you body fat stayed stable, this would be a good starting point of calories to consume during your muscle building workouts.

“What about protein? How much do I need during muscle workouts?”

Some people in the world of fitness (big business, really) have led us to believe that we need MASSIVE quantities of protein to build muscle. Regarding protein consumption, we could literally fill an entire book with information on this touchy topic! Luckily, Brad Pilon already did this in his recent book “How Much Protein”. He was formerly the lead executive in the research and development dept. of a major supplement manufacturing company known the world over. His conclusion was that we really only need 1/2 a gram of protein per pound of body weight. This means only 100 grams of protein daily is required for the 200 pound man. To be safe you could round up to 100 grams, but there isn’t really any reason to be obsessed with protein. Don’t forget, its the muscle workouts, NOT the daily food consumption, that is MOST important for gaining muscle. The bodyfat is where the nutrition aspects play a major factor.

The Best Supplement for Your Muscle Workouts

Creatine is the ONE supplement while training with muscle workouts that I would recommend above any others. Creatine is probably the only supplement that has clinically proven to build muscle above and beyond consuming whole foods. A vast majority of other so-called “bodybuilding supplements” are little more than nutrients you should already be getting enough of in diet anyway. So right after any of your muscle work-outs, make sure and take 3-5 grams of creatine.

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Tags: muscle, muscle workouts, workout

This entry was posted on Wednesday, July 7th, 2010 at 8:00 pm and is filed under Health and Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.