gain muscle eating under maintenance



hey, this is sean nalewanyj, of eliteimpactlabs.com.and today, i want to give you three really good tips for minimizing fat gains duringa bulking cycle. now, despite what you might have read in the magazines or on the forumsor in other articles online, you are realistically not going to build muscle and burn fat atthe same time. if you want to add a serious amount of muscle to your frame in the shortesttime possible, you're always going to end up adding some body fat in the process. now,this is simply the way the process works. and if you truly want to travel any real distancein the bulking direction, you just have to accept this. gaining muscle requires a surplusof calories. but having 100% of those calories diverted to muscle growth is just not goingto happen. a certain amount of it will always

end up in your fat stores. so, while gainingmuscle without gaining any fat is most likely not going to happen. here are three tips tohelp you keep those fat gains at an absolute minimum. so, tip number one is to use a precisecalorie surplus. you know, your body can only synthesize a limited amount of muscle tissuein a given day. you do need a surplus of calories to support muscle growth, but aimlessly stuffingmore food down in your throat in an effort to super charge your muscle gains is a greatway to get fat quickly. instead, stick to a calorie surplus that provides preciselywhat your body needs to maximize muscle growth without any unnecessary excess. a great guidelinefor this is to follow a surplus of 15% to 20% above your calorie maintenance level.so, if you require 2,500 calories per day

to maintain your current weight, you'd aimfor 2,875 to 3,000 calories per day to build muscle. and i'll link you to a calorie customizationcalculator and a free set of meal plans at the end of this video. tip number two is tomake sure you're implementing a proper weight training program. in an overall sense, theprocess of building muscle is pretty straightforward. you train intensely in the gym to triggerthe body's muscle building mechanism, and then you consume a surplus of calories inthe form of high quality protein, carbohydrates and fats. and if all goes to plan, most ofthat surplus will be diverted to building new muscle. but what happens if your workoutplan is no good? i mean, this could be due to any number of things. maybe you're nottraining intensely enough, maybe your training

volume is insufficient, maybe your form isterrible, or maybe you're just choosing the wrong exercises. whatever the reason, a poorlyexecuted training plan is a recipe for some serious excess fat gains, because in thiscase, all you end up with is a calorie surplus that has nowhere to go except for your fatstores. if you want to gain muscle without the excessive fat, then you need to make surethat you're fully activating your body's muscle building response through an intelligentlyimplemented workout plan. and i'll also link you to a properly structured weight trainingroutine at the end of this video as well. and tip number three is to implement someextra cardio. while too much cardio can definitely have a negative impact on your muscle gains,two to three sessions a week is a good way

to minimize fat gains during a bulking phase.now, any form of cardio will provide benefits. but for the best results, i'd recommend stickingto high intensity, low duration sessions using intervals. these types of sessions are typicallyin the range of 10 to 20 minutes. and they alternate between periods of high intensityand low intensity. high intensity interval training cardio stimulates greater fat losswhile sparing more lean muscle tissue than the low intensity cardio does. so, to recapthese three points, number one, stick to a calorie surplus no higher than 15% to 20%above your maintenance level. step number two; make sure you're following a properlystructured weight training program. and step number three; add in two to three sessionsof high intensity interval training per week.

following these simple tips will help youbuild new muscleâ mass each week, while keeping body fat gains at an absolute minimum. anotherquick tip to control body fat levels is through a proper supplementation plan. by using thecorrect compounds and the right (focus in) ratio, you can maximize thermogenesis, whichis the number of calories burn as heat, control your appetite to a greater degree, and increasethe percentage of body fat that is used for fuel during your workouts. check out our (littleleague) formula for more details on that. the link is in the description bar. but it'svery important, you know, don't bother with that unless you're already following the otherthree tips outlined in this video first. fat burning supplementation can give you an extraedge both in and out of the gym, but it's

not going to do you any good if you're trainingand nutrition isn't in place first. so, i hope you found this tips useful. remember,the goal during a bulking phase is never to lose fat. it's only to keep fat gains at anabsolute minimum. then, once you're gaining the amount of muscle you're happy with, youcan then shift into a cutting cycle to burn off the extra fat that you've gained. to geta complete step-by-step muscle building meal plan and weight training routine that i mentionedearlier in the video, make sure to sign up for the no fail system over on eliteimpactlabs.com.it's free to sign up. and the link is in the description box for that. there's 13 mealplans, ranging all the way from 2,000 calories up to 6,000, and a fully structured weighttraining and cardio system that you can start

gain muscle eating under maintenance,

using right away to get the best results possiblefrom your program. so, thanks for watching this video lesson. if you haven't subscribed,make sure to do that to stay up-to-date on all of our future videos. and i'll talk toyou again soon with more free tips. thanks for watching.