Muscle Building: Want To Build Muscle Without Adding Fat?

in Body

To bring good health, to bring true happiness, to bring peace, one must first discipline and control one’s own mind. If a person can control his mind he can find the way to enlightment, and virtue will naturally come to him. Learning is the beginning of wealth, health and spirituality. Searching and learning is where the miracle process actually begins. One’s personal habits, his social life, even which exercise he choose plays an important role in body building. Body building is a kind of physical exercise which involves hypertrophy, an increase in the size of a muscle through an increase in the size of component cells. The high levels of muscle growth require a specialized diet. Body builders require more calories than the average person having the same weight to provide the protein and energy requirements to support body.

Adequate hydration is essential for body building. It is recommended to consume 8 t o10 glasses of water in a day. It requires a balance of carbohydrate, fats and protein as well as vitamins and minerals. It is recommended that body builders should split their food intake for the day into 5 to 7 meals and eat at regular intervals i.e. every 2 to 3 hours. The other factor which should be incorporated to specialized diet is adequate rest and sleep. It is recommended to 8 hour sleep at night to be refreshed. The five most important muscle building foods & supplements are:

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1. High Protein Foods

This is necessary to body building because muscles are made up of mostly protein and water. It is recommended to acquire 30% of the calories from proteinaceous food. A person can get it from animal food sources such as beef, chicken and fish or plant sources such as nuts, seeds, Broccoli, Spinach etc. Proteins are the building blocks of amino acids so it is recommended to get all the amino acids that a person’s body needs for body building.

2. Protein Shakes

If a person is not able to get proteinaceous food he can go for protein rich foods. Protein shakes are the only supplements that help to build body because muscles are made up of protein. A person can build strong muscles by eating high protein food and drinking shakes.

3. Water

It is recommended to drink at least 1 liter of water every day because 70-80% of muscles are made up of water. Enough water is required for workout and a person can build muscle faster.

 4. Carbohydrates & Healthy Fats

  • Carbohydrate is an important component of specialized diet and it plays an important role for bodybuilders. The main function of carbohydrate to promote secretion of insulin, Insulin is a hormone which enables cells to get the glucose they need. Insulin also promotes protein synthesis and has steroid-like effects which are needed for muscle gains. Existence of insulin is very important for protein synthesis and which means carbohydrate is the foremost need for body building.
  • It is essential to add fat in your diet without enough healthy fat in diet a person’s body is not able to produce testosterone which is a major muscle building hormone.

5. Meal Replacement Shakes (MRPs)

If a person doesn’t have time to prepare food enough with carbohydrates, protein and fat then he can go for meal replacement shakes that can help to meet dietary need. Meal replacement shakes possess all the essential nutrients and it can fulfill a person’s daily calorie need.

All those who sincerely workout on a daily basis can easily burn fat and build muscle. The aim of working out is to keep body in good shape, which means reducing the fat and building muscle. For this it is essential that the body should be provided with adequate diet and nutrients as these provide the best results for muscle building. To lose excess body weight and gain muscle mass at the same time people need to have a balanced healthy diet and a good workout.


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This article was published on 2012/12/12