3 of the Smartest Ways to Stay Muscular Without Packing on Fat

Men who focus on strength training can expect to see results within a month or two. Seeing the muscles in your arms, chest and other areas get larger can make you feel powerful and attractive. Few things will boost your self-confidence more than bulking up and getting strong.

Unfortunately, concentrating too much on strength training can make it difficult to burn calories. Over time, those unused calories turn into fat. Hey, your arms look awesome. That beer belly, though … it isn’t attracting a lot of women at the beach.

You don’t have to choose between strength and staying lean. Instead, follow these three smart ways to gain muscle without packing on fat.


Stop Jogging, Start Sprinting

Jeff Cavaliere, one of the most influential trainers for men in the United States, often talks about the importance of burning calories and increasing resistance while working out. If he had to choose one exercise to burn as many calories as possible, he says that he would choose to sprint.

Don’t confuse sprinting for jogging. In his video Fastest Way to Burn Fat (LITERALLY!!). Cavaliere does some quick math to find that the average man can expect to burn 160 to 220 calories during a 15-minute run. That sounds pretty good until you realize that 15 minutes of jogging basically burns enough calories to offset one 20-ounce soda.

If you want a quicker solution, you need to start sprinting. Sprinting for 3 minutes can burn more than 300 calories. Of course, you can’t sprint for 30 minutes straight without having a heart attack. You can, however, devote about 10 minutes, twice a week, to sprints. Making sprints a part of your regular exercise plan will burn calories so you can show off your muscles better.

Do More Deadlifts

Complex exercises that target more muscle groups can burn more calories than simple exercises that target smaller muscle groups. That’s why deadlifts are your ticket to growing muscle while burning fat.

When you perform a standard deadlift, you exercise at least a dozen muscles, including your:

  • Glutes
  • Lower back
  • Abs
  • Hamstrings
  • Trapezius (the muscles that support your neck)

Richard Hashimashi, a personal trainer and nutrition coach who didn’t adopt a healthy lifestyle until his mid-50s, agrees that deadlifts are perfect for muscle development and weight loss. His website estimates that an hour-long deadlift workout burns 500 calories.

Since deadlifts help you add muscle, you’ll also boost your metabolism. You might spend an hour burning 500 calories, but your muscles continue to use excess calories after your workout.

Know Your Limitations

What do you do when you eat a healthful diet and you follow an exercise routine that includes plenty of cardiovascular and strength training, yet you still don’t have the body you want? You’re drinking protein shakes, lifting weights and sprinting like Usain Bolt (does anyone have a more appropriate name than that guy?), but you still struggle with love handles, chubby arms or a double chin.

At this point, you need to know your body’s limitations. You may have reached your physical peak. Altering your diet and exercise plan won’t get you any closer to your goal.


That’s when you consider laser body contouring. Laser body contouring is designed to eliminate fat from stubborn areas. A 25-minute treatment can destroy up to 24 percent of your unwanted fat cells.

It’s fine that you’re skeptical. Most men are until they try laser fat removal. Then, they discover that the process doesn’t cause any pain, won’t change your lifestyle and doesn’t leave any permanent marks.

If you’re done struggling for the body you want, schedule a body contouring session at BSG. You get a consultation before you undergo the process, so you get to make an informed decision. For a lot of men, this is the final step to looking their best.

You CAN shed fat while you gain muscle. You just have to take the right approach. Following the advice of experts and knowing your limitations will put you on the right track.