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The Myth of Gaining Muscle Without Fat
Many of you have expressed concern about gaining too much body fat while on such a high calorie diet, and wonder if you should do some aerobic exercise to offset the weight gain. Absolutely not. That will be detrimental to muscle gain. For best results, you must either exercise and diet to gain muscle or lose fat. One or the other. If you are a true hardgainer, you can’t do both. If you try, you will not make substantial progress either way. So, now is the time to gain weight. You will worry about losing fat later.
The fact is that there are no magic pills, powders, foods or exercises that can make you gain muscle and lose fat at the same time. It is all determined by your genetics and metabolism. Some people can do it, some can’t. If youare naturally thin and have a hard time gaining weight of any kind, it would be foolish of you to think that you can gain muscle while trying to keep your body fat low. Most skinny guys want to gain more muscle but are afraid of gaining body fat. They see all the pictures of bodybuilders and read the stories about people gaining pounds of muscle while losing pounds of fat—they want to do the same.
When you look at these pictures, you have to remember that most of these people do not have your body type. The majority of them are overweight and want to lose fat, not gain muscle. ‘Well,’ you say, ‘What about those people who have changed their bodies? They lost fat and gained muscle’. Yes, but almost all of these people were overweight, or had high levels of body fat. In other words, their metabolisms were, for the most part, slow. They just diet and exercise for fat loss. Weight training helped her tone up and slightly increase her muscle mass by replacing some of the fat with muscle.
However, you will never increase your body mass far above your original starting weight on that type of diet. In other words, even though you gain some muscle, you will actually lose weight! For example, Big Joe weighs 189lbs with 18% body fat. This works out to 34lbs of fat and 155lbs of muscle. He then goes on a fat loss diet and diet gradually to a ripe 5% body fat at 168lbs, which is 8.4lbs of fat and 160lbs of muscle. He lost 26lbs of fat, and his weight only went down 21lbs. So, when we see this, we realize that he also managed to gain 5lbs of muscle.
You can see that he has more muscle mass than when he started, and he looks completely ripped, but his weight decreased because his main goal was fat loss. He looks much better, and his measurements changed, but he only increased his total weight by five pounds. If you are very thin, you cannot do this. Yes, your body fat will decrease, and this will also give you more muscle mass, but it will not increase your weight.
You will simply become much thinner. Big Joe was ‘big’ to begin with; We are not. To get the same results as Big Joe, you need to gain the weight first, and then focus on losing the body fat later. Joe had the big one; he just had to trim. We don’t have the size to work with, so we have to force our bodies to grow outside of our body’s comfort range. This is the hard part. This is why if you want to grow beyond your current size, you need to diet for it specifically. Remember, most of you have extremely fast metabolisms. Weight gain will be very difficult.
The only way you get bigger is to shock your body.
You need to shock your body by:
1. Training with heavy weights, and
2. Eating a lot of calories.
The first shock is with weight training. You should concentrate on compound exercises with free weight, and lifting heavy weights, which stimulate the largest number of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.
The second way we have to shock our body is by eating more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with a lot of protein and fats, your body has no choice but to gain weight.
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