How to Gain Muscle Without Getting Fat

Megan Gray
February 2, 2018

Gain muscle no fat

Gaining muscle without getting fat is complicated. Most people are looking for a secret of gaining muscle without getting fat. There is no secret. Use the right strategies if you want to gain muscle quickly.

A lot of people have done it. You can get bigger, stronger, and leaner if follow sound principles. But you have to be consistent.

Here’s how to gain muscle without getting fat.

Get Enough Sleep

Rest your body if you want to stay lean and build muscle. Studies have shown that chronic sleep deprivation increases cortisol. And it reduces testosterone and it decreases the secretion of growth hormone.

Sleep deprivation leads to loss of muscle mass because it decreases recoverability. And it increases fat mass. That is why it is important to get enough sleep every night. Sleep for around 7 to 9 hours every night. This can help you build muscle.

Check this article here that goes in more details about how to build muscle and reduce chest fat.

Reinforce Your Strength Base

If you are a beginner, start by getting strong. Train for strength. And eat muscle-building diet. This helps to build lean mass because your body is not used strength training.

Build more strength if you want to live more weights. It is easy to increase your muscle mass if you progressively lift more weight. Do not lift the same weight every day because you may never get the results you want. Improve your strength and lift more weights.

Train to Failure Regularly

If you do it properly, it provides a quick boost. Training to failure creates muscular damage and metabolic stress. This helps in muscle growth.

How to do it properly? Use light weights. And choose the right exercise. You can use machines, cables, and even bodyweight exercises. Avoid snatches or deadlifts. Aim for muscular failure. And do not cheat.

Set Realistic Goals

Most new lifters expect to gain muscles in a few weeks. When they don’t get the results they wanted quickly, they quit. Or they look for another program that will help them build muscle mass.

Building muscle mass is a process. It won’t happen overnight. Be patience and choose the right program. Focus on your exercises. Avoid jumping from program to program. Hire a trainer who can help you achieve your fitness goals.

You now know how to build muscle without gaining fat. Get enough sleep, train to failure and set realistic goals, and reinforce you strength base if you want to build muscle.