Looking muscular means not just training until you weigh one of us. Your fat percentage is also very important. You have little to your hard-earned muscle mass if he is invisible under a thick layer of body fat.
But how do you get dry muscle , muscles without fat? In addition to the right training, your diet is particularly important for that. We put the most important rules and advice for you.
Grow dry muscle mass
How do you get dry muscle mass? Let’s start with the bad news: it is virtually impossible to remove fat and build muscle at the same time. For one you need a caloric deficit , for the other a surplus. That is difficult to reconcile.
In order to achieve the body of your dreams, you can alternate between cutten and bellowing . That means: losing fat and building muscle. In the period in which you grow your muscles, you naturally try to store as little new body fat as possible. The tips below help you a hand!
Training for dry muscle mass
Are you going for as much muscle volume as possible, then many gym visits are a must. Training three to five times a week is a good goal. Keep in mind that you give specific muscle groups two to three days of rest between two training sessions!
To maximize your muscle mass, sets of 8 to 12 reps are usually ideal. Can you perform 12 repetitions with a neat technique? Then you increase the weight the next time. By increasing the load somewhat, also called progressive overload , you build up muscle mass over time.
To avoid habituation of your body, it is wise to vary once in a while. You can therefore also train occasionally with lighter weights and more reps.
Nutrition for lean muscle mass
To ensure that your muscles can grow through that heavy training, you need sufficient building materials. A small excess of calories is therefore essential. On the other hand, it is also important not to eat too many calories , because what you do not use for muscles is stored as fat!
A good balance in your diet is therefore the most important factor for building lean muscle mass. You will have to find both the right amount of calories and the correct ratio of macronutrients for yourself. You do that with the following steps.
1. Determine the correct caloric intake
How many calories you use depends on a lot of personal factors. Age, length, gender and activity are the most important. With the formula of Harris and Benedict you can make a good estimate of your energy needs . Do you not feel like counting? Then you can also use our handy tool .
Please note, however, that this quantity does not have to be corrected to the calorie level. Do you eat according to the calculation, but do you notice that you store too much fat? Do not be afraid to just eat less. Conversely, do you train yourself crazy, but does not a gram of muscle come in? Then increase your intake a little.
2. Eat enough protein
Proteins are essential for building lean muscle mass: they supply amino acids , the building blocks of your muscles. When you practice strength sports, the rule of thumb is to eat 1.8 grams of protein per kilogram of body weight. More than that is not necessary and does not have a beneficial effect on your muscle growth.
3. Eat enough carbohydrates
About carbohydrates is often very difficult to do: many people believe that you are automatically grease goes on strike. Fortunately, that is not the case. In fact, carbohydrates are essential in a healthy lifestyle , because they provide you with enough energy for heavy efforts. Certainly before and after the training they can significantly improve muscle growth.
4. Eat enough fats
It may seem counterintuitive to eat fats if you do not want fat storage. Fat in your food, however, is not the same fat as that in your body, and it certainly is not converted one on one. You need a certain amount of healthy fats to keep your body in good condition .