You want put on some size, but you don’t want to add inches to your midsection. Gaining size involves taking in a surplus of calories while building muscle. Consuming high-calorie foods, such as pizza or french fries, may seem like a quick way to increase your calorie intake, but foods high in saturated fats and refined sugars contribute to fat storage. The key to building mass without gaining excess body fat is a healthy diet. Follow a mass-building strength-training program, while you are consuming healthy foods to bulk up without gaining belly fat.
Step 1
Lift weights four days per week to build muscle mass. Train opposing muscle groups on the same day. Work your quadriceps, hamstrings, calves and glutes on Monday; biceps, triceps and shoulders on Tuesday; abs and core on Thursday; and chest and back on Friday. Lift with heavy resistance to stimulate muscle development. You shouldn’t be able to complete more than 12 repetitions of each exercise.
Step 2
Integrate multi-joint or compound exercises, which stimulate multiple muscle groups at the same time, into your weight-lifting workouts to develop muscle quickly. Perform specific compound movements, such as overhead shoulder press, bench press, pushups, pullups, triceps dips, lunges and squats for four sets of 10 to 12 repetitions.
Step 3
Engage in 15 to 20 minutes of cardiovascular exercise two to three days per week after your strength-training workouts to help burn excess body fat. Ride the stationary bike, walk on the treadmill or step on the elliptical machine.
Step 4
Increase your calorie intake to help you gain size. Monitor your calorie consumption using a food dairy or online food journal, such as LIVESTRONG.COM's MyPlate. Add 200 to 300 calories to your daily calorie goal to help create a calorie surplus and encourage growth.
Step 5
Follow a balanced eating plan that consists of nutrient-dense complex carbohydrates and low-fat proteins. Consume complex carbohydrates, such as whole grains, brown rice, oatmeal, whole wheat pasta, fruits, vegetables and rice cakes to provide a source of fuel for your workouts. Eat low-fat protein sources, such as lean meats, egg whites, fish, skinless poultry, low-fat cheeses and beans to facilitate muscle repair and development. Avoid foods with few nutrients, such as frozen dinners and fast foods.
References
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- Bodybuilding.com: Compound Exercise; Diana Rini; May 2009
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
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