Many bodybuilders will attempt to bulk up and increase their muscle mass as much as they can, only to find out that they have added fat along with their muscle. This is done a lot by people doing an event or big competition. Frantically they try to get the fat off before the occasion. The real key is not to put on the fat at all because often, muscle can be lost while you are losing fat. Read on to find a simple plan to build muscle with no added unwanted fat.

First realize that you should be gaining, at most, a pound of muscle every couple of weeks. More than that and it’s most likely some fat that you are adding. If you see that you are gaining weight too rapidly, take a close look at the amount of food that you are eating. Make sure that you are eating the right amounts of the right foods for your particular workout routine. There are exceptions to every rule but just make sure by checking everything out that you are truly an exception, if you are gaining more rapidly.

To help you reach your goals muscle-wise, you need to have the correct diet. But it is pretty simple to fall into a boring rut with this. You don’t do the same workout everyday so change your eating routine some days. The perfect muscle-building regimen should have days that you just rest so that your muscles have time to recuperate and repair themselves because you have torn them during your workouts. Your body also deserves a rest from the stringent diet you keep it on throughout the week. Rest is great for body and soul and allows you some splurge time on your diet. Do 2 days off then 5 days on your diet. Time it right and you can take off Saturday and Sunday and party a bit, while letting your body rest too, which it needs.

You should also be eating 5 times per day at least. Your body will be getting a constant supply of the fuel it needs and won’t have the need to store it like it would if you were starving it. Also, follow the rule that you should have a diet that is one part healthy fat (monounsaturated), two parts protein (you can’t build muscle without it) and three parts carbohydrates (you need this to give you energy for your workouts).

Having the correct work out regimen will also assist you in adding muscle without gaining fat. You need to be doing 10 to 15 minutes of aerobics prior to you working out. This will get your body loosened up for the workout ahead, along with burning off some fat and as a bonus it is great for your heart. But do not go longer than this, or it will not help you build muscle.

Long periods of aerobic activity may make you a marathon runner but it won’t put muscle on you. More muscle means more calories are being burned. Make sure you stretch for a bit after your aerobic activity and before you get into the main part of your muscle building workout.

Your workout routine needs to be documented in a journal and each day you should repeat a workout of a particular muscle group. You need to push yourself to go a notch further each workout. Keeping up with this journal will help you do that. For your workout, concentrate on a different body group Monday through Thursday with a "mixed bag" of workouts on Friday where every muscle group gets worked.

With your workout, pyramid the sets and make the one in the middle have more weight than the first and last ones. You need push your body. With the first set you prepare the body for the heavier set of #2 and then with the third set you cool your body down. You can also pyramid your reps within the sets too. The first rep do the most, the middle you make them harder but fewer, and then the third one is the cool down where you do the same reps as the first.

Take these tips and plan your workout according to them, adjusting it to your particular body. You will see how good this works for not gaining fat and only building muscle.

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