How I bulk up in muscle mass and lose body fat at the same time?
May 6th, 2010
I am 5ft 11 and weigh 150lbs and have some belly fat. I am looking to lose this body fat and gain a six pack, yet bulk up by putting on some weight. I currently go to the gym 3 times a week.
Originally posted 2009-11-14 20:56:19. Republished by Old Post Promoter
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Categories: Diet & Fitness
Eat well and do lots of strength related exercise. The muscle gain will help your metabolism and help you lose weight. Eat lots of protein, maybe get some whey.
Cheers.
As long as you are eating the right balance of nutrients, your body will burn fat as you work out. That’s vitally important.
Muscle weighs more per cubic inch than fat, so you will gain weight as you continue to burn fat and muscle builds.
If you’re building up regularly you need to ensure you get enough protein but don’t overdo it – bulk up too fast and any break in your routine will cause that muscle mass to turn to flab and you’ll have an even bigger task on your hands!
Don’t eat fat-free or low carb – carbs and fats are really important too – skimp on them at your peril.
You might want to check out which is really handy to track what you’re eating. You can tailor it to your own goals, but they give excellent advice throughout the site. It’s also free, so what can you lose?
Good luck on searching for that six-pack!
Diet and tracking is the key, Keep track of your calories and log your weight lifting progress. Balance everything so that you are getting enough protein /calories to get stronger yet still be able to lose fat over time. If you arent get stronger on lifts, you didn’t eat enough or you didnt get much protein. If you got stronger but getting fatter, youre probably eating too much.
Hi Pes Perfectionist,
Whether or not you’ll be able to lose body fat and simultaneously gain lean tissue has a lot to do with your genetics and your current diet and training condition. If you’ve been on a stable healthy diet and have consistently engaged in physical activities on most or all days of the week, then it may be unlikely for you to lose the body fat and also gain weight in the form of muscle mass at the same time. It may be that your body is most comfortable with and you are healthiest at this body mass, so having a little excess belly fat or being slightly overweight does not compromise your health. Actually, I just calculated your approximate body mass index (BMI) from your provided height and weight, and found that number to be 20.92, which indicates that you are in the lower-mid range of the normal weight class. However, a healthy lifesaver is definitely a better predictor of good long-term health and longevity than any body fat measurements.
To bulk up and gain a lot of muscle mass, you must do a lot of resistance training (progressively) but also consume a lot of calories at the same time. The extra calories that you consume are to supply the energy for your workouts as well as to replace and build lean tissue. To gain one pound of lean tissue, you must consume 2,500 extra calories. Therefore, to gain one or two pounds of lean tissue a week, you will need to consume about 350 or 700 extra calories daily, respectively. You must also do a lot of resistance training so that the extra calories consumed are used for gaining muscle mass and supplying needed energy, and not to be stored as fat. Since muscle tissue is more protein than fat or glycogen, it is suggested that you consume about 2 grams of protein per kilogram of body weight daily (if the protein is plant-based, more is required). Any extra calories that still needs to be made up after considering the protein requirements can be done with higher calorie foods.
If you are not used to resistance training, you must start slow and gradually build up. It is not necessary to consume the recommended amount of proteins and calories stated above when you first start out, as you will not be lifting much and all the extra calories will not be used up to either supply fuel for the workouts or replace and build lean tissue, causing your body to store much of the extra calories as fat. Also, make sure your body can adapt to the progression rate and gradually be accustomed to heavier loads. Then, increase your calorie and protein uptake as you increase your resistance training duration, frequency, and intensity. But again, you must take care to not overtrain, as this will lean to adverse training effects, including decrease of lean muscle mass.
Workout:
Warm up: Warming up for any exercise should take about 5-15 minutes. The purpose of warming up is to get your core temperature to increase causing the temperature of the muscles to increase and thereby increasing blood flow and release of nutrients to those muscles, which will help prevent injuries and enhance performance. Warming up depends on how actively trained you are (in general, more trained = longer warm up time), the external climate (the colder it is, the more you’ll have to warm up), and the activity that follows (a more complete warm up for vigorous activities). In general, warm up to the point where you begin to break a sweat.
Reps: Usually, high-intensity low-volume workouts are better for bulking up. This means that the sets should be near maximal (you should only be able to do about 3-6 reps per set) and consequently, you will not be able to do as many reps or sets during a low-intensity workout.
Sets: The number of sets you’ll be able to do is dependent on your fitness condition. Always listen to your body to prevent overtraining. I will not prescribe a certain number of sets per day as your body will be better at doing this during the workout itself, but it may be helpful to set a goal in your mind before working out. However, if for example, you have a goal of doing 15 sets that day, but feel like your body is not responding normally during the 7th set, then it only seems logical to discontinue the workout and get the needed rest your body is calling for.
Hope this helps!
-Alvin
Eat more protein foods and vegetables and stay away from sugar foods and sugar drinks.
I believe you still get points for pasting a completely uninformative answer.