In order to stimulate muscle growth you need to be in a caloric surplus and oftentimes some of those additional calories will get transfer to body fat. Here are ten tips for beginners that should help you gain muscle
With the winter season fast approaching us it is the perfect time to begin your winter bulk. As a general rule, whenever you are trying to add additional muscle to your frame you are going to have to also accept some fat gain.

The reason being - in order to stimulate muscle growth you need to be in a caloric surplus and oftentimes some of those additional calories will get transfer to body fat. Luckily, as long as you are smart about your bulk, you can minimize fat gain while maximizing muscle gain.

Here are some tips to get you started.


1. Lift Heavy!


One of the biggest factors you need to remember with your training program is that you MUST be applying an overloading stimulus. Without this, your body is not going to have any reason to turn those extra calories into muscle and you will just gain a great deal of body fat. Definitely not what you are looking for here.


2. Eat Carbohydrates Around Your Workout.


During a bulk you cannot be afraid of carbohydrates. They are going to supply your body with the energy it needs for muscle building. Generating muscle tissue is a very energy consuming process so you need to be sure to meet your needs.


If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body needs them the most and they are least likely to end up on your body in the form of fat. You still should consume some carbohydrates during your other meals however the portion sizes can be slightly smaller.

3. Eat More... Period.


This could possibly be the biggest mistake most beginners make when they are entering a bulking period. The minute they lose sight of their abs they shy off the amount of food they are consuming for fear of getting fat. This will severely short circuit their potential muscle gains and possibly even stop them altogether.

4. Limit Cardio Sessions.


While you are on a bulk you should limit your cardio sessions to once or twice a week. You are going to want all of your energy to go towards adding muscle so if you are expending a great deal through cardio activity then you are defeating your goal. If you do choose to include more cardio work into your program (for example if it is necessary for a sport you participate in) then you are going to have to increase your calories even more to compensate for this.


5. Eat More Fat.


Many younger guys who are trying to successfully gain weight are going to have to consume astronomical amounts of calories. If you try to eat completely clean foods while doing this you may find your stomach feeling rather uncomfortable. The best way to handle this is to look at consuming foods that, while still are healthy, are more dense in calories.

This means that they will take up less room in your stomach thereby allowing you to consume more calories to meet your needs. Since one gram of fat has 9 calories whereas protein and carbohydrates both have 4 this will make it easier. Make sure these are healthy sources of fat you are eating.