6 Simple Hacks That Build Muscle Not Fat

Muscles, everyone wants them!

Picture this, you are on holiday and ‘6 Pack Pete’ and ‘Glute Bridge Betty’ stroll past, they have muscle in all the right places and they look a million dollars!

Do you ever wonder how they look so good?

When you tried the ‘bodybuilding diet‘, you were told you had to eat 5000 calories a day, follow a ‘bro split‘ gym programme and make sure your cupboards are stocked with endless amount of supplements to help with those extra gains!

How did that go for you? don’t worry we are not judging, we have all fallen for this.

Six simple hacks to build muscle and not fat:

  1. Calorie Surplus – It is important to eat in a small weekly calorie surplus, ideally anywhere between 100-200 extra calories a day. If you eat in a bigger calorie surplus those extra calories consumed will be stored as fat, it is a fine line.
  2. Progressive Overload – In order to get bigger and stronger, you must continually make your muscles work harder than they are used to. This can mean increasing resistance, reps, volume, or frequency.
  3. Protein – This is crucial! – You will need to consume more protein to promote muscle repair, recovery and growth since amino acids (building blocks of protein) are necessary to build muscle tissue.
  4. Sleep – You ideally need 6-8 hours to increase protein synthesis (muscle growth), we grow when we sleep! When we are sleeping we produce human growth hormone which is hugely beneficial when promoting muscle growth.
  5. The Bro Split – Try and incorporate upper/lower split or leg/push/pull split. Bro splits tend to target just 1 muscle group which can be damaging to your CNS (central nervous system). Your recovery time can be longer and therefore you can’t maximise volume throughout the week which is essential for muscle growth.
  6. Rest – Muscles grow between workouts, not during them so recovery must be a priority!

Muscle building involves working hard and being smart with your efforts, it isn’t easy if it was easy everyone would be like Pete and Betty.

At Macro Meals we offer a muscle gain package, trying to juggle getting the right amount of nutrients your body needs and training can be difficult.

Let us cook for you, whilst you do what you enjoy, training hard!