Hey, this is Sean Nalewanyj, of EliteImpactLabs.com. And today, I want to give you three really
good tips for minimizing fat gains during a bulking cycle. Now, despite what you might
have read in the magazines or on the forums or in other articles online, you are realistically
not going to build muscle and burn fat at the same time. If you want to add a serious
amount of muscle to your frame in the shortest time 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 distance in the bulking direction, you just have to
accept this. Gaining muscle requires a surplus of calories. But having 100% of those calories
diverted to muscle growth is just not going to happen. A certain amount of it will always
end up in your fat stores. So, while gaining muscle without gaining any fat is most likely
not going to happen. Here are three tips to help you keep those fat gains at an absolute
minimum. So, tip number one is to use a precise calorie surplus. You know, your body can only
synthesize a limited amount of muscle tissue in a given day. You do need a surplus of calories
to support muscle growth, but aimlessly stuffing more food down in your throat in an effort
to super charge your muscle gains is a great way to get fat quickly. Instead, stick to
a calorie surplus that provides precisely what your body needs to maximize muscle growth
without any unnecessary excess. A great guideline for 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 aim for 2,875 to 3,000 calories per day to build
muscle. And I'll link you to a calorie customization calculator and a free set of meal plans at
the end of this video. Tip number two is to make sure you're implementing a proper weight
training program. In an overall sense, the process of building muscle is pretty straightforward.
You train intensely in the gym to trigger the body's muscle building mechanism, and
then you consume a surplus of calories in the form of high quality protein, carbohydrates
and fats. And if all goes to plan, most of that surplus will be diverted to building
new muscle. But what happens if your workout plan is no good? I mean, this could be due
to any number of things. Maybe you're not training intensely enough, maybe your training
volume is insufficient, maybe your form is terrible, or maybe you're just choosing the
wrong exercises. Whatever the reason, a poorly executed training plan is a recipe for some
serious excess fat gains, because in this case, all you end up with is a calorie surplus
that has nowhere to go except for your fat stores. If you want to gain muscle without
the excessive fat, then you need to make sure that you're fully activating your body's muscle
building response through an intelligently implemented workout plan. And I'll also link
you to a properly structured weight training routine at the end of this video as well.
And tip number three is to implement some extra 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 sticking to high intensity, low duration sessions using
intervals. These types of sessions are typically in the range of 10 to 20 minutes. And they
alternate between periods of high intensity and low intensity. High intensity interval
training cardio stimulates greater fat loss while sparing more lean muscle tissue than
the low intensity cardio does. So, to recap these 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 properly structured weight training program. And step
number three; add in two to three sessions of high intensity interval training per week.
Following these simple tips will help you build new muscle mass each week, while keeping
body fat gains at an absolute minimum. Another quick tip to control body fat levels is through
a proper supplementation plan. By using the correct compounds and the right (focus in)
ratio, you can maximize thermogenesis, which is the number of calories burn as heat, control
your appetite to a greater degree, and increase the percentage of body fat that is used for
fuel during your workouts. Check out our (little league) formula for more details on that.
The link is in the description bar. But it's very important, you know, don't bother with
that unless you're already following the other three tips outlined in this video first. Fat
burning supplementation can give you an extra edge both in and out of the gym, but it's
not going to do you any good if you're training and 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 an absolute minimum. Then, once you're gaining
the amount of muscle you're happy with, you can then shift into a cutting cycle to burn
off the extra fat that you've gained. To get a complete step-by-step muscle building meal
plan and weight training routine that I mentioned earlier 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 meal plans, ranging all the way from 2,000 calories
up to 6,000, and a fully structured weight training and cardio system that you can start
using right away to get the best results possible from 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 to you again soon with more free tips. Thanks
for watching.