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This article is about one very common Question among bodybuilders. The issue of gaining muscle without gaining fat. Most bodybuilders go through a ( Bulking phase) where they gain significant amont of muscle and some body fat. Whether or no it is possible to do it while maintaining the body fat levels. This article may have the answer.

The truth about building muscle Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.


Is It Possible To Build Muscle Without Gaining Fat?

By Sean Nalewanyj

If you’re like 99% of the bodybuilding population out there, your ultimate goal is simple: an impressively muscular physique with razor-sharp definition to match.

You want to be huge, and you want to be shredded as well.

Because of the strong desire for this “ideal body”, most people eagerly dive into their programs headfirst. They don’t want the results to come slowly and gradually; they want to get from point A to point B as quickly as they possibly can and with as little work as is needed. Everyone is motivated to bulk up, but at the same time are afraid of putting on excess body fat.

Let me clear this up right here…

If you want to add a significant amount of muscle to your frame over as short a period of time as you can, you will always end up gaining some extra body fat along with it.

This is simply the nature of the entire process and if you really want to travel a significant way in the “bulking” direction, you have to be willing to accept this.

In order to gain muscle size, you must consume a surplus of calories in order to support protein synthesis. However, there is no way to divert 100% of this caloric surplus towards muscle growth. A certain amount of it will always end up as stored body fat.

If you want to make dramatic changes to your appearance over the shortest period of time, it is always best to focus on gaining size for a set period of time, followed by focusing on losing body fat for a set period of time.

Since your levels of muscle mass play such a large role in determining your basal metabolic rate, it will always be far easier to melt off body fat once you’ve built up your muscle size to a significant degree. This is why beginning with a bulking phase is almost always the most efficient route.

Based on what we’ve covered so far, the goal of a bulking phase is simple: build as much muscle size as possible while minimizing body fat gains. Your goal during a bulking phase is never to LOSE body fat; it’s only to gain as little as possible.

This can be accomplished in 3 main ways…

1) Use a precise caloric surplus.

There exists such a thing as “optimal nutrition”, but there is no such thing as “super nutrition”. A caloric surplus is required to fuel muscle growth, but haphazardly cramming more food down your throat beyond what is necessary to build muscle tissue will simply cause you to gain more fat.

The generally accepted caloric surplus for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. If you are consuming a caloric amount within this range, there is no need to go any higher.

2) Pay attention to your food choices.

The vast majority of your food intake should be coming from lean, high quality proteins, natural/high fiber carbohydrates and healthy/unsaturated fats.

Rather than aimlessly chowing down on every food item in sight, make sure that you’re sticking to lean protein sources, keeping blood sugar levels stable through proper carbohydrate choices, and avoiding high amounts of saturated fats.

3) Implement cardio sessions.

There’s no need to go overboard here, but implementing 2-3 cardio sessions throughout the week is another way to cut down on fat gains during a bulking cycle. Stick to high intensity/low duration forms in the range of 10-20 minutes, as these types of sessions do not cause the same degree of muscle loss as longer duration forms do.

Once you’ve gained an amount of muscle size that you’re happy with (and this is totally up to the individual), you can then shift into a fat loss cycle and focus on stripping off body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than totally avoid it.

Lear more about the author Sean Nalewanyj

Build muscle while you sleep: don’t just dream about building muscle. This Article from our expert Sean Nalewanyj will highlight the main reasons to have enough sleep to develop your body muscular physique. And the dangers of the lack of sleep to your muscle building goals.

Muscle gain truth Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)


4 Reasons Why Sleep Deprivation Will Inhibit Your Muscle Gains

By Sean Nalewanyj

It may seem like a trivial issue that could be easily overlooked, but giving your body a proper sleep every night really is an important step in setting the wheels for maximum muscle growth into motion.

If you really want to see the most dramatic changes in your body over the shortest period of time possible, a restful, quality sleep every single night is a must.

What makes a proper sleep so important?

Well, let’s simply take a look at what happens when you DON’T get a proper sleep each night…

1) Mental focus will decline. One of the biggest problems with sleep deprivation is the effect that it will have on your mental state. Studies have shown that just a single night with insufficient rest will have a significant negative impact on your mental focus and willingness to perform difficult tasks. Putting forth an all-out effort every time you enter the gym is one of the primary keys to building muscle fast, and in order to do so you must remain mentally sharp at all times. 2) Physical performance will suffer. Not only will sleep deprivation have a negative impact on your state of mind, but it will also have physical consequences as well. Without a proper sleep, your strength levels will decrease and you’ll end up using less weight and/or performing fewer reps than you would normally be capable of. Your bottom line muscle gains are ultimately determined by the steady increases in poundage that you are able to make on all of your exercises, and keeping your strength at top levels is critical in achieving this as quickly as possible. 3) Recovery will be interrupted. As you are probably already aware, your muscles do not actually grow while you are IN the gym. Rather, they grow while you are OUT of the gym eating and resting.

The time that you spend sleeping is one of the primary periods where the recovery and remodeling of damaged muscle tissue takes place. Not only do your muscles require recovery time, but your central nervous system, joints and immune system need rest too.

4) Hormone levels will be compromised. Depriving your body of sleep will have a negative impact on some of the most important muscle building and fat burning hormones circulating in your body. I’m talking specifically about cortisol, testosterone, growth hormone and insulin.

Simply put, sleep deprivation has a negative impact on every single one of them…

a) Cortisol – A catabolic stress hormone that increases abdominal fat storage and stimulates the breakdown of muscle tissue for use as energy. Studies have shown that insufficient sleep will cause the body to release higher amounts of this hormone.

b) Testosterone – The most important hormone when it comes to building muscle. The higher your levels of testosterone, the more muscle you can build. Sleep deprivation measurably lowers testosterone levels.

c) Growth Hormone – Regenerates the body and plays a large role in building and maintaining muscle. The time that you sleep is also the time when your body experiences a natural surge in growth hormone levels. If you fail to get a proper rest at night this hormonal surge will be compromised.

d) Insulin – Responsible for the uptake of important nutrients into your body cells. Sleep deprivation can result in an increase in your body’s insulin resistance levels. This means that your body will have to release higher-than-normal amounts of this hormone to compensate. This can lead to excess fat storage, diabetes or heart disease. So, just how much sleep is enough? As with most things, it’s certainly an individual factor and varies from person to person. As a general guideline though, I would recommend that everyone out there strive to get a minimum of 8 hours of sleep every single night. If you feel that you require more than that, sleep for 9 hours or for even longer if you need to. The bottom line is to get enough sleep each night so that you feel 100% rested and energized throughout the day. If you regularly feel fatigued and sluggish, then increasing your sleeping time is a must. In terms of building muscle size and strength, proper amounts of sleep will:

– Increase your mental focus and energy

– Improve your strength – Allow for proper recovery in between workouts – Lower cortisol levels – Increase testosterone – Raise growth hormone levels – Decrease insulin resistance That should be plenty of incentive right there to start paying close attention to how much sleep you’re getting each night. See you in the morning!

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)