How To Gain Weight – 3 Ways To Gain Weight Without Getting Fat
Learning how to gain weight without getting fat is a skill that many people never master. Visit any gym and you’ll see a mix of skinny people who struggle to put on any bulk, and overweight big guys who seem to add a pound of fat for every pound of muscle they add.
There are, however, a number of people who seem to have learned how to gain weight without getting fat. They are lean and cut, but have plenty of muscle. Is this just luck, or do they know something you don’t?
Learning how to gain weight without getting fat is easy if you follow the three steps below:
Most people’s workouts simply don’t encourage their body to build muscle. Some of the most common mistakes include:
Too much cardio:
If you want to build muscle, you can’t spend long sessions on the treadmill, the exercise bike, or in cardio classes. All of these are great activities, and will help you to get fitter – but they won’t build muscle. Not only that, they will rob your body of the valuable energy it needs to help you pack on the muscle.
Lack of intensity:
Hard gainers and ectomorphs who find adding muscle difficult have to get everything right in their training, and one of the keys is training intensity. That means that whenever you train, you have to be working hard – really hard. In practical terms that means short rests between sets, lots of supersets, and regularly working to exhaustion.
The wrong exercises:
If you want to learn how to gain weight you have to ditch the machines and focus on the free weights – machines simply don’t work as well as free weights. In addition, you have to do the right exercises. The big bulk builders are compound exercises – those that use multiple muscles. The key exercises are:
- Bench press
- Military Press
If you want to add bulk, you must do these exercises on a regular basis.
The second secret you have to master if you are to learn how to gain weight without adding fat is good nutrition. The most important area is protein – muscles need protein to grow, and many people don’t get enough.
Protein is found in meat, fish, eggs, dairy, nuts and beans, but the simplest way to add more protein to your diet is to supplement your diet with whey protein. A protein shake taken 30 minutes before your workout, and another just before bed, will ensure that your muscles have the fuel they need to grow.
The Right Mentality:
Finally, you have to have the right mentality. Gaining serious amounts of muscle is not a short-term process – consistency is a key to successful weight gain, so you have to be in it for the long haul.
Commit to a rigorous exercise program for a year, train hard, eat right, and you will add muscle.
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