How to Gain Muscle Mass But Lose Stomach Fat

Learn the proper weight lifting technique to avoid injury

Proper nutrition is important for increasing muscle mass and losing fat. Gaining muscle requires adequate energy and protein intake, resistance training and consuming more calories than expended, while losing fat requires the consumption of fewer calories than used per day. Accomplishing these goals simultaneously can be difficult, coupled with the inability to specifically reduce fat from a particular area. However, it is possible to increase muscle mass and minimize gaining fat throughout the body with a combination of weightlifting, a healthy diet and aerobic exercise. Consult your physician before engaging in any exercise or fitness regimes.

Instructions

Nutrition

1. Consume more calories. Eat a well-balanced diet that contains high quality proteins, carbohydrates and healthy fats. Avoid empty calories contained in soft drinks, candy and chips, which do not help build muscle, but may increase fat.

2. Eat more carbohydrates for increased energy. Consume 2.3 to 3.6 grams per pound of body weight. Good sources of carbohydrates include whole grain breads and pastas, brown rice, fruits and vegetables.

3. Add fats in moderate amounts. Although not a fuel source with high intensity and resistance exercises, fat is an essential macro-nutrient. Aim for a diet containing 20 to 35 percent of healthy fats from fish, nuts, seeds and vegetable oils. Limit your intake of trans-fats and saturated fats from whole milk, butter, high-fat cheeses and animal fats.

4. Eat protein to help build and maintain muscle. Consume .63 to .77 grams per pound of body weight. Good sources of protein include lean meats, skinless chicken and fish, legumes, eggs and low-fat dairy products or soy.

5. Drink plenty of water. Consume at least 64 ounces per day to avoid dehydration. Fluid intake is important before, during and after exercise to help with optimal performance.

Exercise

1. Perform more resistance training to increase muscle mass. Lift heavier weights to the point of muscle exhaustion. Do three to six sets with six to 12 repetitions. Take a 30 second to 1 1/2 minute rest between sets. Beginners should gradually increase weight load and intensity.

2. Perform compound exercises that work larger muscle groups, such as squats, dead lifts, bench press, push-ups and pull-ups. Do not lift weights on consecutive days.

3. Add cardiovascular exercises to help lose fat. Do at least 30 minutes on the days that you are not lifting weights.

Tips & Warnings

• Decrease the risk of gaining fat while building muscle by consuming more carbohydrates on weight-training days and less on non-weight-training days.

• Genetics plays a major role in how much muscle you can gain. Thus, the human body will change to a limited extent through weight training and increased food intake.

• Breathe. Exhale when the exercise is hardest and inhale when the exercise is easiest.

• Move through a full range of motion with each exercise in a controlled manner.

• Maintain a straight spine when performing exercises and use a spotter when lifting heavy weights.

References

• American Dietetic Association: Eating Right for Resistance Training
• American Dietetic Association: Healthy Weight Gain
• American Dietetic Association: Hydrate Right
• National Strength and Conditioning Association: Strength, Size, or Power
• American College of Sports Medicine: Selecting and Effectively Using Free Weights

Resources

• Read this Article in Spanish