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How to Gain Muscle Mass Without Getting Fat

Bhakti Satalkar Mar 9, 2020
Often when people gain muscle mass, they also end up gaining a lot of fat. Therefore, it is important to know the answer to how to gain muscle mass without getting fat, so that one can take the necessary measures and just gain muscle mass...
Having a well toned body is a dream for everyone. A toned body is often made up of the right amount of muscle mass and fat in the body. It is this muscle mass that helps to keep the body in shape as well. However, in their endeavor to gain muscle mass, people also end up getting fat. This is often due to the wrong measures that they take.
For some people, gaining muscle mass and losing fat may seem to be on the either side of the spectrum. However, it should not be so. It is indeed possible to gain muscle without getting fat. If one is diligent with the measures, one will be able to reach their goal.

Gaining Muscle Mass Without Gaining Fat

When one wants to gain muscle mass, it is natural that the person will consume more calories. Therefore, it is natural that a small part of the calories consumed will be converted into fat.
However, the aim should be to burn off the fat that has been accumulated, the most important factor for which is the metabolic rate. One will have to concentrate on increasing their metabolic rate, which will help in gaining muscle mass without getting fat.

Eat the Right Foods

The first and most important principle to build muscle and burn fat is to choose to eat the right food. When one wants to bulk up, it does not give the person a ticket to consume all that the person wants to eat.
The diet should be rich in complex carbohydrates and proteins. Complex carbohydrates like cereals, whole grains, fruits and vegetables are high in fiber, which help in shedding off the extra fat that has been accumulated.
Likewise, one must opt for the right proteins as well. Proteins derived from pulses, sprouts, eggs, fish, and lean cuts of meat are recommended. Often people omit fat totally from their diet when they are bulking up and do not want to get fat. However, this is a myth. The body does need unsaturated fats for processing the food.
Therefore, include oils rich in Omega 3 fatty acids in your diet in limited quantities. Along with the right quantity of proteins, complex carbohydrates and fats, you will also have to pay attention to the other nutrients in your meals as well.

Plan your Meals and Set your Meal Timings

In order to gain muscle mass without gaining fat, it is important to divide your meals into five to six small meals throughout the day. You will have to plan in advance for the same. Your meals should have the right balance of lean protein, healthy fat and complex carbohydrates.
When you continue to consume small meals at regular intervals, you will see that your metabolism will be on the higher side. Also the protein consumed through the different meals will ensure that your muscles get their food at regular intervals.

Eat More, But How Much?

Since a person wants to build muscles, it does not mean that the person can consume as much as one wants. The calorific intake should not increase by more than 15 to 20%. So that you do not eat consuming more than the required calories, you will have to ensure you space out your meals evenly.

Water Consumption

Along with consuming food at regular intervals, you will also have to pay attention to the quantity of water consumed throughout the day. Water helps in keeping the muscles hydrated. It is also important for better assimilation of nutrients in the body, and not to forget, it helps in better digestion of food.

Strength Training

Weight training is an important part when one wants to gaining muscle. It helps in building muscle. Consulting a trainer for the right kind of strength training exercises will prove to be of immense help.
While there are some people who are recommended heavier weights and less number of repetitions, there are others who are recommended lighter weights and more repetitions. Immediately after the workout, it is advisable to consume protein shakes or protein bars.
They will give the necessary fuel to the starving muscles, which in turn will help recovery of the muscles faster

Cardiovascular Training

One of the biggest myths, when it comes to building muscles, is that one should not do cardio exercises. This is the very reason why people are able to build muscles, but also end up piling a lot of fat. When one does want to gain muscle, but not get fat, cardiovascular exercises have an important role to play in the same.
The key is to include cardio sessions of high intensity, but short duration, for the same. This will help in burning of the fat that has been accumulated.


Most people follow all the other essentials to build muscles, but forget one of the important aspect, which is sleep. When a person sleeps, the muscles recover from the fatigue and grow faster. Therefore, it is important that a person sleeps at least 8 hours everyday.
I hope now you know the steps to follow using which you can increase your muscle mass but you will not gain fat. Just a small tip before I end this write up - continue to monitor the fat percentage in the body at regular intervals. In case the fat percentage increases, then you will have to increase the cardiovascular exercises to get rid of the fat.