The Truth Behind Dieting and Muscle Gain
Dieting and muscle gain go hand in hand, and with all the weightlifting myths floating around, a proper muscle building diet isn’t always easy to sort out.
In this article I’m going to make a good effort to dispel a number of myths about dieting and muscle gain. I know a lot of people who get trapped in gaining muscle and trying to lose fat at the same time and if you’re one of those people then this is definitely going to be a very good read for you.
Ready for the truth, once and for all?
Myth #1: To Gain Muscle, You Need to Eat More Protein
Although protein is definitely important on a muscle building diet (which I’ll discuss more in a bit), protein is not all you need. In order to successfully gain muscle, your body also needs more calories overall. This is because the bodily processes involved in building muscle take up more energy, especially when you’re working out and causing more damage to your muscles.
And that’s exactly how weightlifting works. By applying stress to your muscles, you’re actually tearing the muscle tissue, which grows as it rebuilds. So you do need extra protein, but your need extra calories overall.
Myth #2: More Whey Protein is Always Better
Whey protein, a by-product of cheese production, is one of the go-to supplements and protein sources for anyone looking to build muscle. But there’s a myth out there about how much whey protein you need, and how much your body can actually process.
The thing about whey protein is that it’s digested very quickly. This makes it ideal for pre- and post-workout phases, and immediately upon waking up in the mornings. However, your body can only take in about 20 to 25 grams of whey protein in one serving. The truth is, those 40+ gram protein shakes are a waste of money, and hard on your body during digestion. Stick to the typical single serving of 20 grams or so that you find in most whey proteins.
Besides eating animal protein, you can also consider a casein protein supplement like Optimum 100% Casein Protein. It’s also derived from dairy production, but takes much longer to digest, making it a more ideal meal replacement option.
Myth #3: You Can Gain Muscle without the Fat
Although some individuals have the right genetics for this, most people can’t really do it. As I discussed earlier, it’s necessary to increase your overall calorie intake to build muscle. This means that more calories are going to be converted to fat. On the flip side of things, if you work too hard at burning off fat by means of cardiovascular exercise, you’ll burn off some muscle in the process.
There are a couple approaches to reducing the likelihood of gaining fat while building muscle. First, it’s helpful to lean out as much as possible before you start getting serious about weightlifting. This will give you the best ripped look possible.
The other approach is to supplement with a solid fat burner like Dyma-Burn Xtreme. It will help boost your energy and burn more calories and fat during all physical activity.
Myth #4: Fewer Meals will Reduce Your Daily Calorie Intake
Unfortunately, it’s not that simple. Cutting out meals, skipping breakfast, etc. will just make matters worse, allowing your metabolism to slow down and the calories you do eat to be transformed into fat. And remember, you need to constantly fuel your muscles anyway, so this approach is pretty problematic.
Instead, aim for 5-6 meals a day, but reduce the portion sizes slightly. This will help you hold back some of the extra calories, while giving your body what it needs to gain muscle. If you make smart food choices, you can gain muscle while staying somewhat lean.
Myth #5: High Reps will Burn Fat and Gain Muscle
Unfortunately, while high reps will definitely burn off a few extra calories, they will really only maintain muscle mass, and in some cases reduce it.
The best way to improve your fat burning potential is to lift heavy (6-12 reps per sets) and build muscle mass. By doing so, you’ll increase your resting metabolism, which means your body will automatically burn more calories and fat no matter what you’re doing. Trust me, you’ll get lean and toned much faster this way!
Hopefully I’ve helped clear up some of these common muscle building myths. Remember, don’t believe everything you hear at the gym!
Have any questions or feedback about dieting and muscle gain? Please leave a comment below…
Help me…I find there ate not enough details for me to make the right decisions for me. I have flab. I hate it. I work out I don’t get results. I eat around 1300 calories a day I also do cardio. I. Want to burn fat. I want a hard body. I am confused about what to do.
Hey Kendra, your calorie intake is quite low, I would actually boost that up to about 2000 calories so your body doesn’t go into preservation mode. Have small but frequent meals/protein smoothies and switch your cardio to https://weightlossandtraining.com/high-intensity-interval-training