The myth of gaining muscle without fat!

Many of you have worried about gaining too much body fat while following such a high-calorie diet, and are wondering if you should do some aerobic exercise to compensate for the weight gain.

Absolutely not.

This would be detrimental to muscle gain. To get the best results, you must either train and diet to gain muscle or lose fat. One or the other. If you're a true hard gainer, you can't do both. If you try, you won't make any substantial progress in either case.


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Many of you have expressed concern about gaining fat from such a high-calorie diet and wondering if you should do aerobic exercise to compensate for the weight gain.

Absolutely not.

This would be detrimental to muscle gain. To get the best results, you must either train and diet to gain muscle or lose fat. One or the other. If you're a true hard gainer, you can't do both. If you try, you won't make any substantial progress in either case. So, it's time to gain weight. You'll worry about fat loss later.

The fact is, there are no magic pills, powders, foods, or exercises that will allow you to gain muscle and lose fat at the same time.

Everything is determined by your genetics and metabolism. Some people can do it, some people can't. If you are naturally thin and struggle to gain any weight, it would be foolish of you to think that you will be able to gain muscle while trying to keep your body fat levels low. .

Most skinny men want to gain more muscle, but are afraid of gaining body fat. They see all the pictures of athletes and read the stories of people gaining pounds of muscle while losing pounds of fat - They want to do the same. As you look at these photos, you have to remember that most of these people don't have your body type. The majority of them are overweight and want to lose fat, not gain muscle.

You say to yourself, "What about the people who transformed their bodies? They lost fat and gained muscle." Yes, but almost all of these people were overweight, or had high body fat levels. In other words, their metabolism was, for the most part, slow. They simply dieted and worked out to lose fat.

Bodybuilding allowed them to tone up and slightly increase their muscle mass by replacing part of the fat with muscle. However, you will never increase your body mass much beyond your initial starting weight with this type of diet.

In other words, even if you gain a little muscle, you actually weigh less!

For example, Fat Joe weighs 86 with 18% body fat. This represents 16 kg of fat and 70 kg of muscle. He then goes on a fat loss diet and slowly gets down to 5% body fat at 76kg, which is 4kg fat and 72kg muscle. He lost 10 kg of fat, and his weight only decreased by 9 kg. Looking at this, we realize that he also managed to gain 2 kg of muscle. You can see that he has more muscle mass than when he started, and he looks totally muscular, but his weight has come down because his main goal was fat loss. He looks much better, and his measurements have changed, but he has only increased his total weight by 2.2 kg.

If you are very thin, you cannot do this. Yes, your body fat will decrease, and it will also give you more muscle mass, but you will not increase your weight. You will simply become much slimmer. Big Joe was “fat” to begin with; we are not. To get the same results as Big Joe, you need to gain weight first and then focus on losing body fat afterward. Joe was the right size, he just needed to get leaner. We don't have the size to work, so we have to force our bodies to grow beyond its comfort zone. This is the hardest part.

This is why if you want to grow beyond your current height, you need to follow a specific diet.

Remember that most of you have extremely fast metabolisms. Gaining weight will be extremely difficult.


The only way to get bigger is to shock your body.

You need to shock your body by:

1. Training with heavy weights, and

2. By eating a lot of calories.

The first shock is that of bodybuilding. You should focus on compound exercises of free weights, and lifting heavy weights, which will stimulate the greatest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.

The second way to shock our body is to eat more calories than your body is used to. This is the most important factor in gaining mass. When you overload your system with lots of protein and fat, your body has no choice but to gain weight.