When you are looking to build muscle mass, 99% of the time, especially if genetics do not look good, you should expect at least a slight increase in body fat because you should be eating more than calorie requirement the daily maintenance.
However, if you do not want to spend all your hard earned muscle in cutting down phase (and who wants to do it? Yuck, cardio!) You want to do well to limit the amount of fat you put on during muscle building phase.
Not to mention the benefits to your appearance by looking leaner all year round! And what can we do to keep the dreaded fat in check
Here are some tips I want to share with you 😕
1) Eat slow release, starchy carbohydrates
Apart from after exercise, at all other times of the day you should be consuming low GI carbohydrates. This release energy slowly, which means that your body will not release large amounts of insulin (which shuttles nutrients into fat cells!).
At the same time you will feel fuller longer and have more energy at a slow release carbohydrates which will also reduce cravings and prevent over-eating junk food. Helping to keep the fat off
2) If, and only if, you are putting on too much – Add cardio
Yes, the dreaded cardio word .. I personally avoid all forms of cardio while I bulk up because it robs me of the extra calories I need to build muscle mass.
I also have a fast metabolism, so I do not want to do it faster by improving cardio but if you put on too much fat you can either restrict calories, improve cardio or do a bit of both.
Be sure to keep the cardio light and monitor muscle mass so you’re still gaining muscle rather than losing it.
3) track your progress and calories
monitor these 2 things so that you can correlate all information. For example, if you put on fat this week, it was because calories were slightly higher this week?
To remedy this, you can look at cutting back on calories but continue to monitor muscle measurements to ensure you are still getting and not lose muscle mass.
Or the problem may not be the total calorie count, but what those calories are made up of …
4) What are the calories up of?
If your calories are sugary foods and / or contain a lot of saturated fat, then of course you will put on fat!
General protein should consist of lean animal protein, skimmed milk, egg whites – sources low in saturated fat basically
carbohydrates should be starchy, slow release carbohydrates mentioned in my first team. Whole wheat bread, brown rice, sweet potatoes, whole wheat pasta, etc.
not cut out fat completely! You just want to limit saturated fat (solid at room temperature like butter, fatty meat, cheese, etc.) and consume mainly unsaturated fats from fish, seeds, olives, avocado’s and a few examples.
5) stay hydrated!
sounds silly that this would help to keep the fat off the body, but most of the time hunger is actually thirst! Quench your thirst with water and you’re less likely to overeat and get stale.
As a side benefit, the more water you drink, the less your body keeping that means that you will look harder and tighter instead of looking like a softie!