Gain Muscle Mass And Lose Fat!

"What You Must Know To Make It Happen"

Judging by the number of times that I've been asked this question over the years, I assume that many, many, many aspiring bodybuilders simply do not know the answer.

Hopefully, as you've been reading through some of the muscle building information contained here, you've come to the realization that real muscle growth does not come easily!

True muscle gain results do not come as easily as simply taking expensive bodybuilding supplements, hitting the gym for 4-hour weight training workouts, or eating nothing by flaxseed oil for weeks on end.

What I discovered along the way...is that there's no such thing as a quick and easy way to gain muscle mass and lose fat...

It simply does not exist. Period...end of story!

If you're wondering whether or not it's possible to gain muscle mass and lose fat, but have no idea who to believe...

Don't despair, straight shooting help that teaches you exactly how to gain muscle mass and lose fat is on the way!

In order to dispel some of the myths surrounding muscle gain and fat loss and to help bring you into the "muscle gain light" so to speak, I've answered this question in-depth, with a list of things that everybody who wants to gain muscle mass and lose fat at the same time desperately needs to know!

To answer the question in a straight forward sort of way...

Yes...It's possible to gain muscle mass and lose fat at the same time.

But there are a few caveats that must be applied any time you are training to gain muscle mass and lose fat at the same time. Are you really ready for the long winded answer that you're about to receive? I certainly hope so. If you've read this far, there's no escaping the madness so, off we go...

What Is Lean Muscle Mass Anyway?

In order to gain muscle mass and lose fat at the same time, you'll need to adjust your perception of what muscle mass truly is. To most people, gaining muscle mass conjures up images of sleeve popping arms and ripped abdominals.

While this image is certainly not incorrect, it's misleading at best to those of you wanting to go about building muscle at the same time that you shed unwanted body fat.

As you embark upon your quest to gain muscle mass and lose fat, those of you who really want to have "bigger muscles" may be sadly disappointed to find out that while you have gained impressive amounts of lean body mass, the actual size of your arms, legs and back has decreased significantly.

This is due to the fact that you're losing fat from all around your body, and in it's place packing on slabs of very dense lean muscle mass. This give and take relationship can lead to some very disappointed (and smaller) bodybuilders.

Before committing to a plan where you gain muscle mass and lose fat at the same time, think about what you truly want to accomplish. If it's purely an increase in size...you need to focus your attention on building lean muscle mass first, losing body fat.

How Important Are My Nutritional Habits If I Want To Gain Muscle Mass And Lose Fat?

If you're trying to gain muscle mass and lose fat, you'll be walking a razors edge. Too much of this nutrient here and too little of that one there...suddenly not only are you losing fat, but nearly all of your hard earned muscle mass! On the other hand, it's really easy to overeat in hopes of increasing your strength and muscle mass, thereby causing you to jump two pant sizes in under a week! This is the muscle building fat loss paradox.

In order to avoid gaining unwanted fat and limit any decrease in muscle mass, you must keep your bodybuilding fat loss diet in check. This means planning what you will eat ahead of time. Deciding exactly when you will eat it, and creating solid and realistic contingency plans in case you're ever stuck in a situation where you need to eat, but conveniently "forgot" your muscle building meals.

This also means taking the time, either weekly or daily, to prepare your muscle gaining meals. I typically prepare all of my food for the week on Sunday night. This usually takes anywhere from 1-2 hours. The best part about this is that once it's done, it's done for the whole week. This means that I won't be scrambling later on in the week when I'm worn out and my muscle building guard is down!

Now that you know how important it is to schedule your meals and meal preparation time, you may be wondering exactly how many meals each day you need to plan for, exactly what each meal in comprised of and how to put it all together to gain muscle mass and lose fat as quickly as possible.

Before we dive into this topic, I would like to impress upon you the fact that everybody has unique and different needs when it comes to muscle gain and fat loss. What works well for some, may not work at all for others.

While there are a few hard and fast principles that can be applied to any muscle building fat loss situation, the application of these principles is different for everybody.

So...take in all of this great muscle gain and fat loss info and apply it to your specific situation. After training and paying close attention to your nutritional habits for a while, you should have a very good idea of how your body works and how to improve upon your bodybuilding results.

*Learning how to balance each muscle gain fat loss meal is an art in itself. For more information on exactly how to figure out what your meals should consist of and exactly how many calories you need to consume each day, read Diets To Gain Muscle Mass And Lose Fat.

As you progress in your muscle gain and fat loss program, it becomes difficult to fight the urges of your old habits. Staying prepared and on schedule becomes your way around all of the distractions and temptations. After a while, you'll begin to notice that you crave the structure of your nutrition and training schedule. After all...if you stick with your training and nutrition plan, you never allow yourself to let your guard down!

Here's another little bit of bodybuilding advice that's priceless - learn how to prepare and cook healthy nutritious muscle building meals that actually taste good!

This is by far the number one area where my muscle gain clients have a hard time. Either they really believe that they are "tough" enough to eat nothing but plan tuna and unflavored chicken breast all of the time, or they just can't figure out how to properly season the food.

How Should I Train If I Want To
Gain Muscle Mass And Lose Fat?

In order to gain muscle mass and lose fat, you'll need to be smart about how you spend your time in the gym.

That means no hanging out, socializing, TV. watching or any other form of time wasting, non-muscle building activity. If you set foot in the gym, you do so with only one thing on your mind..."How to stimulate the most muscle growth in the least amount of time...while also losing fat?".

If you treat each muscle building workout like it's your last, you'll be surprised a how quickly your body will begin to change.

That said, training to build lean muscle mass is not rocket science.

No matter how badly you want to take the latest muscle building supplement or to try your friends latest "underground bodybuilding method".

The truth of the muscle gain matter is that the basics as boring as that sounds are the key to muscle growth. All of the latest muscle gaining programs out there, contain the same principles in one form or another.

All of the latest bodybuilding supplement companies are more than willing to help educate you on how to train properly for muscle growth. Why you ask?

Because that's what causes muscle growth...usually not their supplements, and they know it! So ignore the "white noise" at all costs, and focus on the "meat and potatoes" of muscle building.

You'll build a very strong and muscular base from which to work. You'll know the truth about what actually causes muscle growth, and you'll be in a better position to decide if a particular bodybuilding supplement or training program is right for you.

Here are the only muscle gain weight training rules that you need to implement at this time:

• Train each body part, (legs, biceps, triceps, chest etc.), only one time per week. This is critical in the beginning and solid advice for even advanced bodybuilders. Just remember to train each body part to "failure". To give it your all each workout. Leave nothing on the table. After all, it will be another week before you'll have the opportunity to train that body part again!

• Limit each muscle gain training session to 20 - 30 minutes max!
  
  This is the right amount of time for an intense muscle building workout. Do not go over the 20 - 30 minute time frame. If you do, not only are you wasting your precious time, but you're defeating the purpose of the workout in the first place.
  
  In my opinion, if you're training for longer periods than this, you're not stimulating muscle growth. If performed correctly, a 20 - 30 minute muscle gain workout, should be all that you can take! You should not be able to train at that intensity for any longer than that!

Get in, get out, and get on with your life!

• When planning your muscle gain workout schedule, focus on only two body parts each workout. This is all you'll have time for, so get it through your thick skull right now!

• When you lift weights, use a weight that is heavy enough to perform only 4-8 repetitions... but each repetition with good weight lifting form.
  
  This is the proven muscle building rep range. Too light and you'll not stimulate muscle growth, too few reps, and you'll get the same result. Think heavy weights moving in a controlled manner. No bouncing the bar, swinging the weights around or any of the bad techniques that you may have already picked up.

By following these proven muscle gain tips, you'll be taking a huge step towards achieving your muscle gain goals safely and naturally.

Read this article next and Learn...

More Tips On How To Gain Muscle Mass And Lose Fat!

As you progress and become more advanced and conditioned, it will become more important than ever to continue to overload your muscles. While the stimulation and training techniques may change...these muscle building principles can still be applied to you muscle gain plan to help you get the results that you need!

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