Gain Weight Without Getting Fat

How many of you know that eating and putting in fat go together for most of us. We know it very well. But there are ways that you can avail of, like putting in lean mass and  not getting fat. Today I came across an article about it. I am posting it for you. Here it goes.

1. Double It Up

      If you aren't growing, the solution is simple - get in more calories. What's the easiest way to bump your calorie intake through the roof? Double up on all your servings. For example, if you're having one chicken breast for dinner, from now on, make that two.

      Toasting a slice of bread for breakfast? Double that as well. This takes all the thinking out of it for you. Whenever possible just aim to eat twice as much as you normally would to double your calorie intake. Since you have to prepare the food anyway, it's not really any extra effort to prepare twice as much.

2. Focus On Food Timing

      Next, don't let yourself be distracted during the day. You have to eat and eat frequently - once every 2-3 hours would be your best bet if you really struggle to get those calories in.

      If you find you forget to eat when it's time, get a timer and set it to go off. Or, buy a watch that has a beeper. This includes breakfast as well. You must get quality nutrients into your body within fifteen minutes of waking up if you want to go grow. Don't ever let your body turn to present body mass as fuel or you'll be digging yourself out of a hole.

3. Find Big Eating Equipment

      Another sneaky trick I have many of the guys in my program do is just purchase bigger plates. Just like many diet books will tell you to cut the size of your plate in half to consume fewer calories, for building muscle you want to do the exact opposite. Once you have that bigger plate, make sure you fill it - FULL. It will take less mental effort to clean one large plateful of food compared to two whole smaller plates of food.

4. Don't Skimp On Post-Workout Nutrition

      Next, you also must be absolutely sure you're eating good food immediately after your workout. If you let yourself suffer at this point, you're not maximizing the true potential of the effects of that workout.

      The body is in a state where it will literally suck up any calories you supply it immediately following a workout, so failing to give it a huge dose of carbs and protein shorts the recovery process.
If there is one time you want to slam back a higher calorie shake, this will be it.

      Also, if you're someone who can only train in the morning, don't think this means you can get away without eating beforehand. It doesn't. Just like everyone else you must fuel the body before the coming workout. If you cannot tolerate a full food meal, then you should instead use a liquid shake to get the calories in.

5. Find Calorie Dense Foods

      For guys who do require the very high calorie intakes to build muscle tissue, you must get your hands on the most calorie dense foods available. If you waste your time eating foods that have too much volume, it's going to be a real struggle to meet your calorie requirements, and this will hinder your ability to build muscle.

      Good, high-calorie dense foods include peanuts, peanut butter, raw oats, lean red meat, bagels, and dried fruit. The more of these you can include in your diet, the faster you'll see results. Avoid eating foods such as whole vegetables (blend them into sauces or drink V8 juice for nutrition), bowls of cooked oatmeal, popcorn, and low calorie soups. These have too much volume and will fill you up quickly.

6. Track, Track, Track

      Now, since you are going to be taking an aggressive approach to your diet and getting those calories up there, you also need to be tracking. You don't want to wind up a fatty and the best way to prevent this is by monitoring how many calories you're taking in daily. If you're pushing the limits too far, you're going to start gaining body fat.
If you see this happening, then all it takes is for you to cut back on your calorie intake by about 200 calories a day or 10% and fat gain should stop.

If you aren't tracking, you never know how many calories you're taking in daily and if you do start gaining fat, you don't know how much to cut. Most guys who start gaining body fat really reduce back on their calorie intake, which is a huge mistake because then they stop building muscle as well.

There has to be a very careful balance. Go too low and you won't gain muscle. Go too high and you'll start getting fat. Once you've found the sweet spot you'll know because you'll be getting bigger and may even appear to be leaner as well.

7. Consider Some Cardio

      Finally, you may also wish to consider adding a bit of cardio to your program. Don't make the mistake most guys make though and think you can do cardio every day and prevent fat gain whatsoever. Too much cardio training will limit muscle building as well, so it has to be done at moderate levels.

      What cardio can help to do is boost your appetite, increase your recovery rate (if kept to lower intensity levels), and get the metabolism running a little faster.
When my diet is perfect I only need a 10 minute warm up on the treadmill and 20 minute cool down after my weights to squeeze out any last drip of glycogen. I walk at around 4.0 mph and a 8.0-12.0 grade which prevents you from getting a double chin and won't put the breaks on your muscle gains. Anything more and you may be consuming too many calories.

Conclusion

Gaining weight is not an excuse to get fat and schedule daily visits to all-you-can buffets. I suggest you begin implementing one principle each week and watch your body stack on more muscle to your frame each week.

View the original article here

Can you build your body without a gym?

There lies the fact that we mostly know that acquiring a dream shape is impossible without a gym. The place where I come from in India has a slight different story to appear. Most of you know about Slum-dog Millionaire-the Oscar winning movie. In our area, people from slum and tribal places boast of having a well toned physique, much better in shape than the urban Joe. In certain cases I have seen labours and rickshaw-pullers having 6 pack abs.
What happens is that the concerned people are never actually putting in much effort to build up their bodies and many give up way too soon before results start coming in. We are constantly exposed to commercials for exercise equipment and gadgets, we have slowly over time become convinced that the only way to get in shape is to buy something and get to work using it. Our ancestors have been keeping their bodies in shape for far longer than companies have been around trying to sell us products to help us get there. Obesity is what normal people resort to these days. You can either be a couch potato trying to attain a round shaped body or you can have that lean physique up your sleeves. Joining Expensive gyms in your area might not yield you any result unless you put up your fight to the maximum and dedicate yourself.

There are hundreds of free hand exercises available which really helps out. You can start with stretching on the morning for example. One of the most famous is the triceps workout by dipping.
You can go for pull ups Or push ups, most of them are free hand exercises. Though you might not be able to build yourself like Jay Cutler, you can surely attain shapes like Matthew McConaughey(Remember My Earlier Post, Click here) or close. You will find certain videos in YouTube if you search the term free hand workouts.

And finally, you might try simply walking to places that you normally use your car to reach. Walking is just as good as jogging so long as you go far enough, and it’s a lot less stress on the knees. Consider walking to work even if it is close by, that way you can even contribute to Environment Protection. The destination does not matter, as long as you get yourself out there and get your feet moving.

Image Source-Lee Hayward Blog

View the original article here

Build Muscles Without Lifting Weights in 5 Easy Ways

Building muscles can stem from different reasons. Some people want to become healthier while others want to do just simple workouts to build strong body muscles. Others prefer using bulky gym equipment or weights while the rest do not. Whatever reasons there are, building muscles without using weights is as important and as achievable as weight lifting muscle building routines.

1. Shoulder stretch

This exercise will target both the shoulders and the chest muscles. To do this, a bar or any similar tool is needed. Stand firmly on the ground with your feet close to each other and grab the tool or bar with a wider grip than the shoulder width. Then left it all the way towards the back of the head at the same time as pulling the abs inwards. Return to the primary position and repeat until necessary.

2. Using exercise ball

This form of body building exercise uses stress balls or exercise balls to target the chest. Place both your knees next to the ball along with one elbow on top of it. Using your free hand on the floor, lower your body like when doing push up. Be in this position for 30 seconds at most before switching to the next arm.

3. Workout bench

Targeting the triceps, shoulders, and chest, this body building exercise uses either a workout bench or ball. Place your own feet on top of the bench or ball, whatever your preference is, and place the hands on the floor. Now, try to lower your body slowly all the way towards the ground so that the chest almost touches the floor. Then force yourself back up again. Through this exercise, abdominal body muscles will be tightened as well.

4. Chin up

Aims at the biceps, forearms, and the back; this body building exercises needs you to grab either a bar or something similar while lifting up your body so that the chin goes by the bar without completely touching it. One can try to do this as many times as necessary.

5. Body building the abs

Place your hands and elbows on the floor while keeping your body straight just like when doing a position for push up. Now, try to push the butt as far as you are able to without moving your feet and arms all at the same time. Return to the first position slowly and repeat as desired.
These exercises will do wonders when done on a regular basis. Weight lifting is not always needed to build body muscles. Achieving a figure like that of body builders may be a difficult dream. But through the five body building routines stated above, getting a leaner body than before is highly possible.

Apply these important tips on how to build muscle. Later on, you will see clear results on how weight lifting is not that necessary for body building.

View the original article here

Gain Weight Without Getting Fat

How many of you know that eating and putting in fat go together for most of us. We know it very well. But there are ways that you can avail of, like putting in lean mass and  not getting fat. Today I came across an article about it. I am posting it for you. Here it goes.

1. Double It Up

      If you aren't growing, the solution is simple - get in more calories. What's the easiest way to bump your calorie intake through the roof? Double up on all your servings. For example, if you're having one chicken breast for dinner, from now on, make that two.

      Toasting a slice of bread for breakfast? Double that as well. This takes all the thinking out of it for you. Whenever possible just aim to eat twice as much as you normally would to double your calorie intake. Since you have to prepare the food anyway, it's not really any extra effort to prepare twice as much.

2. Focus On Food Timing

      Next, don't let yourself be distracted during the day. You have to eat and eat frequently - once every 2-3 hours would be your best bet if you really struggle to get those calories in.

      If you find you forget to eat when it's time, get a timer and set it to go off. Or, buy a watch that has a beeper. This includes breakfast as well. You must get quality nutrients into your body within fifteen minutes of waking up if you want to go grow. Don't ever let your body turn to present body mass as fuel or you'll be digging yourself out of a hole.

3. Find Big Eating Equipment

      Another sneaky trick I have many of the guys in my program do is just purchase bigger plates. Just like many diet books will tell you to cut the size of your plate in half to consume fewer calories, for building muscle you want to do the exact opposite. Once you have that bigger plate, make sure you fill it - FULL. It will take less mental effort to clean one large plateful of food compared to two whole smaller plates of food.

4. Don't Skimp On Post-Workout Nutrition

      Next, you also must be absolutely sure you're eating good food immediately after your workout. If you let yourself suffer at this point, you're not maximizing the true potential of the effects of that workout.

      The body is in a state where it will literally suck up any calories you supply it immediately following a workout, so failing to give it a huge dose of carbs and protein shorts the recovery process.
If there is one time you want to slam back a higher calorie shake, this will be it.

      Also, if you're someone who can only train in the morning, don't think this means you can get away without eating beforehand. It doesn't. Just like everyone else you must fuel the body before the coming workout. If you cannot tolerate a full food meal, then you should instead use a liquid shake to get the calories in.

5. Find Calorie Dense Foods

      For guys who do require the very high calorie intakes to build muscle tissue, you must get your hands on the most calorie dense foods available. If you waste your time eating foods that have too much volume, it's going to be a real struggle to meet your calorie requirements, and this will hinder your ability to build muscle.

      Good, high-calorie dense foods include peanuts, peanut butter, raw oats, lean red meat, bagels, and dried fruit. The more of these you can include in your diet, the faster you'll see results. Avoid eating foods such as whole vegetables (blend them into sauces or drink V8 juice for nutrition), bowls of cooked oatmeal, popcorn, and low calorie soups. These have too much volume and will fill you up quickly.

6. Track, Track, Track

      Now, since you are going to be taking an aggressive approach to your diet and getting those calories up there, you also need to be tracking. You don't want to wind up a fatty and the best way to prevent this is by monitoring how many calories you're taking in daily. If you're pushing the limits too far, you're going to start gaining body fat.
If you see this happening, then all it takes is for you to cut back on your calorie intake by about 200 calories a day or 10% and fat gain should stop.

If you aren't tracking, you never know how many calories you're taking in daily and if you do start gaining fat, you don't know how much to cut. Most guys who start gaining body fat really reduce back on their calorie intake, which is a huge mistake because then they stop building muscle as well.

There has to be a very careful balance. Go too low and you won't gain muscle. Go too high and you'll start getting fat. Once you've found the sweet spot you'll know because you'll be getting bigger and may even appear to be leaner as well.

7. Consider Some Cardio

      Finally, you may also wish to consider adding a bit of cardio to your program. Don't make the mistake most guys make though and think you can do cardio every day and prevent fat gain whatsoever. Too much cardio training will limit muscle building as well, so it has to be done at moderate levels.

      What cardio can help to do is boost your appetite, increase your recovery rate (if kept to lower intensity levels), and get the metabolism running a little faster.
When my diet is perfect I only need a 10 minute warm up on the treadmill and 20 minute cool down after my weights to squeeze out any last drip of glycogen. I walk at around 4.0 mph and a 8.0-12.0 grade which prevents you from getting a double chin and won't put the breaks on your muscle gains. Anything more and you may be consuming too many calories.

Conclusion

Gaining weight is not an excuse to get fat and schedule daily visits to all-you-can buffets. I suggest you begin implementing one principle each week and watch your body stack on more muscle to your frame each week.

View the original article here