In fact, this phenomenon is normal. Most people gain some fat in the process of gaining muscle, but it depends on how you control yourself. Some people can eat scientifically and train scientifically, so fat growth is not much. Some people can't control it well, and the muscle gain period will become the fat gain period, and the body fat will increase a lot.
So how do we control the growth of fat in the process of building muscle? Here are four methods for you. They can help you maintain body fat while gaining muscle, thus creating a fashionable figure.
The first method is to make the muscle building phase longer.
Muscle gain is not a quick thing. Many people are impatient with muscle gain, thinking that they can gain muscle quickly and change their figure in one month, so they eat a lot and practice a lot. In fact, this method is not correct. Eventually, their body fat will increase a lot, but their muscle mass will increase very little.
You know, the growth of human muscles takes time and needs to go through a process of destruction and repair. In order to make muscle bigger, it is necessary to repeatedly stimulate muscle fibers to repair and regenerate them, which is difficult to achieve in a short time.
Therefore, in the process of muscle gain, bodybuilders should make their muscle gain time longer and keep enough patience for 3~6 months, which is also convenient for them to make corresponding training adjustments and will make the muscle gain effect better.
The second method is to control calorie intake.
In the process of muscle gain, calorie intake control is very important. Don't think that gaining muscle means eating too much. Just eat until you are full, so that you will eventually grow fat instead of muscle.
When we gain muscle, we need to grasp the calorie intake ourselves and be aware of it. Although we need excess heat, our excess is within a range, neither too much nor too little. Everyone's physical condition is different, and the specific needs to be calculated.
The third method is to balance all aspects of nutrition.
We need to grasp various nutrients in muscle building, such as protein, carbohydrate and fat. Whether the intake ratio of the three is scientific or not is very important. Some people don't control their fat intake well, which leads to their fat growing too fast and protein's intake is insufficient. If protein takes in too much calories, it will also lead to an increase in body fat.
Therefore, in the muscle training stage, we must grasp all aspects of nutrient intake, and it is best to calculate a more scientific value according to our physical condition, so as to control this degree well.
The fourth method, proper aerobic training.
We can't just do strength training in the muscle building stage, because the calories we consume during the muscle building process are very high, so the increase of fat is inevitable. At this time, regular aerobic training is needed to control and reduce fat.