Gain Muscle Without Getting Fat
If you gain fat easily, following the diet and training advice meant to help those skinny lucky gain muscle can backfire. Here are four ways that "easy fat gainers" can lose more fat and still build muscle.
1- Lift with Frequency and Volume
Lifting heavier and more often is a given if muscle building is your goal, but if you're overweight you need to take a slightly different approach. High-volume training that keeps your heart rate elevated is perfect for guys (and girls) who are endomorph.
Thankfully, heavy resistance training sensitizes muscle tissues to carbohydrates. After a heavy weight training session, your muscle cells are scrambling to soak up carbs to promote recovery. That means the higher your daily workout volume, the better you'll be sensitized to carbs.
In other words, you want to improve insulin sensitivity, which is pretty much a theme for endomorphs.
So to conclude you need to workout with progressively higher volume as many times per week as your recovery allows, while incorporating metabolic techniques such as drop sets, supersets, complexes and interval cardio to maximize fat burning.
2- Carb Down When Inactive
Eliminating carbs entirely – otherwise known as a horrible diet – has negative connotations, and for good reason. The word "diet" alone suggests deprivation, bouts of starvation, and resisting temptation. Any diet that restricts things for too long is bound to fail.
But in general terms, those seeking fat loss need to keep insulin at bay during inactive times of the day. Sure, insulin is a potent inducer of amino acid uptake and protein synthesis, which makes it key to a muscular physique, but it's a double-edged sword.
Insulin is effective at driving carbs into muscle and liver tissue (good), but it's also equally good at directing carbs into fat tissue (bad).
To get the best of both worlds, skip the carbs at breakfast and during the early part of your workday. Instead, opt to replace carbs with healthy fats and keep your protein intake constant.
This means something like a three-egg omelet with spinach instead of a heavy carb breakfast.
3- Heat Things Up
Heat therapy, the sauna for example, improves insulin sensitivity by suppressing inflammation and increasing blood flow to working muscles which is the “heat shock” response of the increase in body temperature. You'll notice a theme here – insulin sensitivity is a common thread to fat loss and everything you can do to improve it should be a priority.
You can get similar effects from cold showers or cryotherapy, but the majority of people would make the choice to relax in a sauna over an ice bath.
4- Brown fat over white fat
There are several types of fat cells, the most relevant being white and brown.
White fat cells actually constitute an endocrine organ and regulate a lot of bodily processes. The problem? If they get too big, so do you, through such mechanisms as insulin resistance, inflammation, and nasty cardiovascular events.
You're much better off keeping white fat cells at a minimum and focusing on creating an abundance of brown fat. If you're lean and less insulated with white fat, you'll already have a good amount of brown fat. If you aren't lean, you can do things to "enlist" brown fat:
- Workout hard – As we said in the first topic of this article;
- Eat spicy foods and drink green tea – Spicy food acts like a thermogenic and as well as a appetite suppressive. The green tea has a similar effect;
- Get a moderate amount of sun - When the skin cells are browned, the levels of melanin, an antioxidant which has been shown to have anti-inflammatory properties, is the body's natural defence against obesity-related conditions such as type two diabetes;
- Eat the right foods – Eating wild fish and grass-fed meat. These mimic the activity of brown fat cell activity by stimulating fatty acid oxidation.
Marcelo Feijão text