“I’m trying to bulk up but I don’t want to get fat, what can I do?”
One question that many people have for me is whether or not they can gain muscle without getting fat. Anyone can lift weights and eat a ton for several months, but the result is always going to be the same, weight gain.
Unfortunately, in over 99% of these cases that weight gain is going to be more than half fat, which is not a great look.
However, if you follow a proper diet and add in some high intensity conditioning work several days a week, it’s totally possible to build muscle and not get fat.
It is important to note that traditional intensity cardio methods are going to eat away too much muscle and for this reason should be avoided. Besides that, they are lame and boring!
What alpha male is going to be seen on a stair climber or elliptical machine anyway?
In place of the regular aerobic training and traditional cardio that brings about shame and dishonour, consider adding in some high intensity conditioning.
For example, consider doing hill sprints or sled work at least two or three times each week. You should do this either right after a muscle building workout or during a separate workout on the same day four or six hours later.
These conditioning workouts can be done on off days as well. If you’re currently only doing three days of strength training it’s important to add in an extra day of sled work or hill sprints.
The high intensity conditioning sessions should last anywhere from ten to thirty minutes. Plan on working as hard as possible for ten to thirty seconds at a time followed by a one or two minute rest period. Repeat this throughout the workout.
Why Sled Work is Important
One of the most beneficial aspects of using a sled is that there is not an eccentric component so you can use it often without fear of a negative impact of your strength training. Everyone that’s serious about their workouts should purchase a sled and maintain it as an integral part of their training program.
If you take the right approach it’s totally possible to gain muscle without getting fat. In addition to several high intensity conditioning sessions each week, you might also consider taking a fast walk first thing in the morning.
Take about a thirty or 45 minute walk. This can be done every single day and not impact your strength gains because it’s a low intensity work out.
This morning walk provides you with a chance to clear your head and gets your body up and moving. This will increase your energy throughout the day as well and ultimately primeyou for your midday or evening training session.
Overall, a couple days of short periods of intense cardio combined with your current strength training regimen is the best way to ensure that you will gain muscle and not get fat at the same time. It’s also pretty damn important to maintain a diet that consists of fresh vegetables, fruits and lean proteins.
Train with your brain,
David “Build Muscle Without Getting Fat” Aston