How to build muscle without fat

Choose the right time for sport
The time chosen by a person to exercise can greatly increase the effectiveness of exercise. According to Dr. Stewart MC Gill, an expert in back pain, one should avoid exercise as the first activity in the morning. Because inter vertebral discs are filled with fluids during sleep, When exercising in the morning. [1]
Exercise resistance exercises
It is recommended to practice resistance exercises using free weights, electrical appliances for weights or any other tool 2-3 times a week, and 12-15 exercises should be performed per session. If a person wants to build more, he can increase the weight of the weights used, Performs about 8-10 exercises. [2]
Increase calories consumed
A person who wants his muscles to consume an excess of calories, after calculating the amount of calories he needs, according to age, gender, size and level of activity, it should exceed that amount about 250-500 calories, but should pay attention to Not to increase the amount of calories to more than 500 calories; because this may lead to increased body fat, can increase the muscle by about 0.22 kg per week, but if the body of the person is gaining fat easily, he should add about 250 calories. [3]

The consumption of junk food, processed snacks, saturated fat, sugar and refined grains means that a person will be more likely to increase belly fat. This can be avoided by protein intake, exercise, and foods Good that can be consumed to add calories, healthy fats: olive oil, avocado, whole grains, including brown rice. [3]

Eat protein

Protein is an essential component of muscle building. Muscle tissue is composed of, and to know the amount of protein needed, one should consume 1 gram of protein per half kilogram of body weight. If a person weighs 72.5 kg, he or she should consume 160 grams of protein daily. ]

Eat creatine supplement

Creatine is produced naturally in the body. It helps to provide energy for the muscles and different tissues of the body. When taken as a dietary supplement, creatine content in the muscles increases by about 40% from normal levels, affecting muscle cells and performance. Promotes the muscle process. Much research has shown creatine's effectiveness in enhancing muscle strength. Creatine can also help increase the amount of water in muscle cells, making it swell slightly, producing signs of muscle growth, in addition to creatine that increases the levels of hormones that affect where Mo, like IGF-1, and some research show that creatine can reduce the breakdown of muscle proteins. [5]