Gaining muscle mass is accompanied by the growth of not only muscles, but also the growth of body fat. This is due to increased nutrition and exercise. There are some simple guidelines to follow to get lean muscle without fat.
It is necessary
- - sports uniforms;
- - a new diet;
- - sports nutrition;
- - gym.
Instructions
Step 1
Train three times a week with weights. To gain lean muscle mass without fat deposits, you should engage in near-limit weights on apparatus. This will allow you to gain mass, as well as increase strength and muscle volume. Make it a rule to add 1 to 2 kg to the barbell every week. Once you reach the maximum weights, go back to the starting values and add 5 kg to them. Then just repeat this cycle.
Step 2
Monitor your daily diet. Remember that the use of slow carbohydrates such as cereals, white bread, and flour products contributes to the accumulation of body fat. Always try to find a replacement for them during the training process. A lot of fiber and carbohydrates are found in cereals, honey, buckwheat with milk. Consume more fruits, vegetables, and cooked brown rice. Also get some of your diet from liquids: protein, gainer, or creatine. Dilute the powder mixture with milk and drink between meals and after training.
Step 3
Drink slightly less moisture than usual. For the average athlete, the rate of pure water consumption per day is 1.5-2 liters. Some of the water will not leave the body and remain in the pores, which can cause fat to appear. Therefore, for a while, you need to reduce the rate to 1 liter. It is best to drink before and during your workout. Remember not to drink a lot before bed.
Step 4
Put on a cardio load before your main iron workout. Before using the barbell, pedal the exercise bike for 10 minutes. This will help you burn excess calories and also warm up your body for the upcoming exercise. If there is no such simulator in the gym, just jump on the rope.
Step 5
Run cross-country runs 2-3 times a week. Outdoor cardio is a great addition to resistance training. Start with 10 minutes of jogging in the morning, gradually increasing your cross distance. Your heart will work much better. In addition, this activity will prevent the formation of fat in the thighs and abdomen.
