Muscles and not Fat

Muscles and not Fat

How to gain Muscles and not Fat?

Hey I am 18 years old, guy, 143 lb and 5' 10.5" I want to gain muscles but not fat and since I started to eat more calories I felt like all I gain is fat and I don't want that, even though that I'm trying to lift. Any advises? And how many calories do you think I need to gain muscles without fat gain?

 How To Gain Muscle

1. Start reading food labels to get a sense of how many calories you're already eating. Then add 500 to that number and start eating that many calories every day.

2. You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session.

3. Do no more than 20 sets per muscle group; closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes.

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4. You'll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another.

5. Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

6. You should be wolfing down five to six small meals a day.

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7. Every four to six weeks, you need to alter some part of your routine, whether it's the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.

8. The more muscles you involve; either in one exercise or one training session; the greater the hormone release you'll get from your training, and that stimulates muscle growth all day long.

9. Surround your workout with nutrition, starting with a high protein and carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout.

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10. The ideal amount of sleep is seven to eight hours per night.