Effective Muscle Workouts for Gaining Muscle Without Body Fat

Studying the different styles of muscle workouts, you're sure to see plenty of variations and confusing concepts. Most of these muscle workouts DO have one similar "ingredient," though - they all tend to advocate for consuming enormous amount of calories while building muscle, then drastically reduce calories while burning bodyfat. The theory is, first you "bulk" up, then you "cut" the fat. The problem with bulking up and cutting down is that you are fatter than normal during the bulking phase. The best and most effective muscle building workouts don't require that you add excess body fat.
"How can I gain solid muscle, and not acquire excess bodyfat?"

Believe it or not, regardless of what you gym trainers are telling you, you CAN see significant muscle gains WITHOUT eating everything in sight. In fact, you can add muscle while eating in a calorie deficit. How does this work? It's the USAGE of the MUSCLE that REALLY counts when it comes to gains, NOT the consumption of calories! Caloric intake is what regulates the amount of your bodyfat. So train more to add muscle and eat less to lose body fat. This is the ideal combo for dramatically improving the look of your body.
So How Little Can You Eat While Still Adding Muscle?
This will vary from person to person, but the idea is to figure out how many calories it takes for you to maintain your body weight and eat a little under that amount. A good starting point is to multiply your body weight in pounds times 10. For example, a man weighing 165 pounds should consume a little less than 1,650 calories each day. By following this caloric deficit for the first two weeks, the main objective is to monitor and record your bodyfat percentage. You can keep eating the same amount of calories throughout your time of muscle workouts as long as during that two weeks your bodyfat did not increase.

You many be wondering about protein, and how it affects muscle workouts.

Some people in the world of fitness (big business, really) have led us to believe that we need MASSIVE quantities of protein to build muscle. NOT SO! We could go on an on about this touchy subject ALL DAY. Thankfully, we don't have to. "How Much Protein," written by Brad Pilon, already exists! As chief executive of a major corporation's research and development department for supplements, he learned a wealth of knowledge on the topic. His conclusion was that we really only need 1/2 a gram of protein per pound of body weight. This means only 100 grams of protein daily is required for the 200 pound man. Round it up to 90, or even 100 if you like. The truth is, though, focusing ALL your efforts on extremely high-protein diets is pointless. Although proper nutrition is important, it's the muscle workouts that determine how much muscle you'll gain. The bodyfat is where the nutrition aspects play a major factor.

"Are there supplements I should be taking to enhance my muscle workouts?"

If you are going to take one supplement during your muscle workout phase, then make sure you take creatine. Creatine is probably the only supplement that has clinically proven to build muscle above and beyond consuming whole foods. A vast majority of other so-called "bodybuilding supplements" are little more than nutrients you should already be getting enough of in diet anyway. For best results, consume about three to five grams of creatine immediately following each of your muscle workouts.

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