Many of you have expressed concerns about gaining too muchbody fat while on a high calorie diet, and wonder ifyou should do some aerobic exercise to offset the weightgain.
Absolutely not.
That will be detrimental to gaining muscle. For best results, you either have to train and diet to gain muscle or
lose fat. One or the other. If you are a true hardgainer,you cannot do both. If you try, you will not make any
substantial progress either way. So, now is the time to gainweight. You will worry about losing fat later.
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The fact is that there are no magic pills, powders, foods orexercises that will allow you to gain muscle and lose fat atthe same time.
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It all is determined by your genetics and metabolism. Somepeople can do it, some can't. If you are naturally thin andhave a difficult time gaining weight of any kind, it wouldbe silly of you to think that you will be able to gainmuscle while trying to keep your body fat low.
Most skinny guys want to gain more muscle, but are afraid ofgaining body fat. They see all the bodybuilder photos andread the stories about people gaining pounds of muscle whilelosing pounds of fat -- They want to do the same. Whenlooking at these photos, you have to remember that most ofthese people do not have your body type. The majority ofthem are overweight and want to lose fat, not gain muscle.
'Well', you say, 'What about those people who transformedtheir bodies? They lost fat and gained muscle'. Yes, butalmost all of these people were overweight, or had highlevels of body fat. In other words, their metabolisms were,for the most part, slow. They simply dieted and trained forfat loss.
Weight training helped them to tone up and slightly increasetheir muscle mass by replacing some of the fat with muscle.However, you will never increase your body mass far aboveyour original starting weight on that type of diet.
In other words, even though you gain some muscle, you will actually weight less!
For example, Big Joe weighs 189lbs with 18% body fat. Thisworks out to be 34lbs of fat and 155lbs of muscle. He thengoes on a fat loss diet and slowly diets down to a ripped 5%body fat at 168lbs, which is 8.4lbs of fat and 160lbs ofmuscle. He lost 26lbs of fat, and his weight only went downby 21lbs. So, looking that this we realize that he managed to also gain 5lbs of muscle. You can see that he has more musclemass than when he started, and he looks totally ripped, but hisweight decreased because his main goal was fat loss. He looksmuch better, and his measurements changed, but he onlyincreased his total weight by five pounds.
If you are very thin, you cannot do this. Yes, your body fatwill decrease, and this will also give you more muscle mass,but it will not increase your weight. You will just get muchthinner. Big Joe was 'big' to begin with; we are not. To getthe same results as Big Joe, you must first gain the weight,and then concentrate on losing the body fat later. Joe hadthe size; he just needed to trim down. We do not have thesize to work with, so we have to force our bodies to growbeyond our body's comfort range. This is the hard part.
This is why if you want to grow beyond your current size,you have to diet for it specifically.
Remember, most of you have extremely fast metabolisms.Gaining weight will be extremely difficult.
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The only way you will get bigger is to shock your body.
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You must shock your body by:
1. Training with heavy weights, and
2. Eating a lot of calories.
The first shock is with weight training. You must focus oncompound free- weight exercises, and lift heavy weights,which will stimulate the largest amount of muscle fibers.Your body responds to this stimulus by increasing yourmuscle mass.
The second way we must shock our body is by eating morecalories than your body is used to. This is the most important factor in gaining mass. When you overload yoursystem with plenty of protein and fats, your body has noother choice but to gain weight.
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