Three Ways To Gain Weight And Not Fat

Build muscle without gain weight fat? "They" will tell you that it's impossible. "They'll" tell you that to put on muscle you also have to put on fat.

BULL CRAP. This is simply not true.

By both the testimonies of others and our own personal experience this is simply not true. It is actually possible to cut fat while eating a gain weight diet. There is obviously some important information that you need to point you in the direction that makes this possible if you want to gain weight and muscle. Our goal in this article is to briefly help point you in the right direction.

There are three basic areas in which you will need to equip yourself with knowledge to be able to get these results.

First, is nutrition. How you should diet to gain weight and avoid weight gain fat.
Second is weight training. What is the best way to train to build muscle?
Lastly, H.I.I.T. (High Intensity Interval Training).

Do you know how to skyrocket your metabolism to help burn off that unwanted body fat?

Okay, nutrition. So many people make their biggest mistakes here. First, if you want to grow muscle you have to eat like there is no tomorrow. If you want to cut fat at the same time you have to make sure that you are making wise choices in your diet.

Obviously a leaner diet with lowered carbohydrates will cause your body to burn fat for energy. Finding the right balance will take some time and requires paying attention to what you eat, when you eat and how much you eat.

A good rule of thumb for muscle building is to start with 16 times your body weight in calories per day. For fat burning start with 2 - 3 grams of carbohydrates a day per pound of body weight. Eat 1 gram of protein per day per pound of body weight too. Be sure to consume a good amount of essential fats as well. You will not be able to build muscle without all of these essential elements in your diet.

Pay attention to what is happening to your body. Adjust your calories up or down by 200 - 250 per day depending upon your weight gain or loss and body fat percentages. You can also adjust your carbohydrates down if you feel you are not burning enough fat. Protein will not have to be increased or decreased beyond the above recommendation.

Fact is, everyone is a little bit different in how their bodies react to diet and exercise. Learn to listen to your body. Is is a good idea to journal things when you are first getting started. It will help you to know how your body reacts to different diet and training stimulants.

As far as weight training is concerned. It is simple, high weight and low reps (80% of your maximum weight limit per exercise for 3 sets of 4 - 6 reps). You shouldn't have to weight train more than 3 days a week and it shouldn't take you more than 35 - 40 minutes to finish your routine. This will give your body plenty of time to be able to recover and thus grow.

Lastly is the incorporation of H.I.I.T. into your weekly routine. If you haven't heard of H.I.I.T. before, then welcome to latest, proven, fat burning, metabolism boosting way to do your cardio exercises. Just as it's name implies it is intervals of highly intense cardio exercises and heart rate slowing exercises.

Example; sprinting up hill as hard as you can and then walking back down the hill to slow your heart rate. Studies show that this kind of cardio boosts far more fat than long boring cardio routines and will increase your metabolism dramatically for up to 48 hours after you finish the training. This will force your body to burn unneeded fat and trim you down into a lean, muscular machine.

An example of what an H.I.I.T. routine would look like is this.

5 min warm up
1 minute up his sprint
2 minute downhill walk
(this 3 minute interval equals one round)
(repeat 3 times)
5 minute cool down with light jog
Do this 3 times per week

If you want to increase your efforts after the first 4 - 6 weeks you can adjust both the number of rounds or the number of days per week you do your routine or both.

Conclusion, don't be discouraged. You can start working toward both you fat burning and muscle building goals at the same time. Pay attention to what you eat and learn how your body reacts to what you feed it. Go kick so butt in the gym and you'll start fulfilling you goals in no time ... we promise.