How To Gain Weight Without Getting Fat

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Greg | Oct 21, 2009 | Comments 0

Contrary to a lot of what you will hear from the mouths of the body building guru’s it is very possible to build plenty of lean muscle to increase body weight without the negative side effect of increased body fat. It really just comes down to the right knowledge.

Gain weight, but not fat like this guy

As a matter of fact it is even possible to build muscle while you burn fat! Now I’m sure that there will be those who would call this body building heresy but it is the absolute truth for those with the right genetics.

It is not an easy regiment to follow but it’s possible. I myself have done it and I know several others who have too. For now we’ll lay the foundation for a plan that will get you started on gaining muscle weight without increasing your body fat percentage to the point of being fat.

We guarantee that if you have the discipline and dedication to start and continue in this simple (but not necessarily easy) program you will notice massive changes in a very short time.

Obviously “very short time” is relative. Will you stack on 20 lbs of muscle in a month? Not without an incredibly unhealthy dose of the illegal stuff.

Contrary again to the gurus however it is possible to gain a lot more than the 7 – 8 lbs a year that they say is possible when going about things naturally. I know of testimony after testimony and I have my own as well, it is possible to stack on far more than this.

In our experience we are convinced based on proven results that it is very possible to see gains as high as 25 lbs in just 16 weeks. This is based on a totally natural diet.

These numbers are for beginners and amateurs to muscle building. Obviously keeping up this pace is not possible but even if you only do it once, do you have any idea what an extra 25 lbs of muscle would do to your physique and strength?

Even if you are the hardest gainer on the planet and this is doubled to 32 weeks these are much more impressive numbers than the 8 lbs a year preached by many. It is not that hard to force your body to grow naturally even if you’re a “hard gainer”.

There are three legs to the foundation of a good muscle building program. They are nutrition, training and rest. We told you this would be simple but not necessarily easy. We’ll make some brief comments on each leg of this foundation to help point you in the right direction.

Nutrition.

Okay, no doubt this will probably be your biggest obstacle. It is where the majority of ignorance lies. It is where people make their biggest and most frequent mistakes. It is also where people cheat the most, fail the most and give up on the most.

In our experience it can be as hard to maintain a muscle building diet as it can be to maintain a fat burning one.

You are going to have to eat like a horse!

You are going to have to eat even when your not hungry. Here are some very simple starting point tips.

Eat 16 times your body weight per day in calories. Your target is 1 – 2 lbs per week. Any more or less adjust your calories accordingly in 200 cal. increments.
3 – 4 grams of carbs per day per pound of body weight. Try to make as much of it as you can complex carbs (eg. oatmeal, whole grain bread).
1 gram of protein per day per pound of body weight. Divide this up between all your daily meals.
Get plenty of unsaturated essential fats in your diet. You will need this to maintain high levels of testosterone which is necessary to build muscle.
Eat a huge breakfast and then at least once every 3 hours until bed time. Protein / carb shakes 20 min before a workout and then a good meal right afterward.

Training.

One of the biggest mistakes that people make is on how often and for how long they need to be in the gym. It is surprisingly less than what most think. 3 times per week with at least 1 rest day in between them and for no more than 35 minutes a time.

I can hear boo’s coming from all the fools that refuse to give their bodies the necessary recovery time it needs to maximize the benefits of their gym time. Again, it’s been proven to us over and over by our own experience and by hundreds of testimonies this is all you need.

This will help to make the time in the gym much less invasive on your life which will in turn, make you much less likely to give up on your goals.

Here are some brief training tips to help you get on the right path.

You should primarily use multiple muscle working exercises (eg. squats, dead lifts, clean and presses, clean and jerks, bench and military presses, rows, chin / pull ups, dips). These will work multiple muscles at one time which better improves functional and explosive strength as well as decrease the amount of time it takes to finish a work out.
High weight and lower reps to start. 80% of your maximum ability per exercise and 3 sets of 4 – 6 reps.
Use super sets to keep your cardio levels higher, maximizing blood flow to the muscles. This will also decrease the time you have to spend at the gym.

Last is rest. Not a whole lot of tips here. Try to get a good nights sleep every night. Leave at least one day off between training days. Even though this is a very simple part of your plan it is an absolutely necessary one.

If you don’t rest your muscles will not recover and therefore will not grow.

So prepare for a battle with your will in the nutrition department. As far as the gym goes “get in, get done, get out” is our motto. Be sure to get your rest. You will be well on your way to reaching massive gains with this basic plan.