I am following a muscle development course and I am doing very well. I am getting a lot stronger, bigger and more muscular, but my body fat is increasing a bit, why? And how can I prevent that from happening without ruining my muscle gains?

The answer is simple. I can see you neglected the diet on the weekends.

Because many people think that a bad diet can be “trained”, especially when the training is going really well as in your case.

Some people think that you can eat whatever you want whenever you go to the gym.

It’s bad to think that a lean, muscular body is a combination of good nutrition and training!

Weight lifting and cardiovascular exercise will not burn enough calories for that and junk food or empty calorie foods will not build muscle.

So we all have to eat in addition to going to the gym.

I know I would get a fat belly again if I ate junk food all day again.

For example, a pasta dish with white sauce and garlic toast can be 1,000 calories with little or no protein.

If you decide to eat a fast food burger with fries and Coke, you will hit 1000 calories very quickly, without the nutrients your body needs to build muscle.

Now try to burn a thousand calories in a single workout.

Hey, I’ve squatted 315 pounds for 20 reps …

… and although it is difficult and intensive, it does not burn a thousand calories. If only you speed up your metabolism to build muscle and strength with a demand for nutritious food.

You’d have to spend two or three hours jogging to burn that …

… I personally don’t have time to spend three hours a day jogging, do you?

So I lift weights in the gym or in my garage and eat nutritious foods to supplement my training.

Little junk food, mostly unprocessed and unrefined natural foods.

Because junk food is always high in sugar and fat.

Eating junk food makes it very easy to eat more calories than your body needs.

And simply put, if you eat more calories than you burn, your body will store them as fat.

So I train hard but eat on top. This way you become stronger, more muscular without gaining weight, but with visible muscles.

Remember, train smarter, not harder, and diet smarter, not harder