Many of you have expressed concerns about gaining too much fat, when I saw a lot of calories in the diet, and I wonder if you need to do some aerobic exercise to combat weight gain.
Absolutely not.
This will be detrimental to gaining muscle mass. For best results, or you have to train and diet to gain muscle or lose fat. One or the other. If you are a true ectomorph, you can not do both. If you try, do not make substantial progress anyway. Therefore, now is the time to weight gain. You care about fat loss later.
The fact is that there are no magic pills, powders, foods or exercises that will help you gain muscle and lose fat at the same time.
Everything is determined by your genetics and metabolism. Some people can do it, some can not. If you are naturally thin and have a hard time gaining weight of any kind, it would be foolish to make you believe that you will be able to gain muscle while trying to keep your body fat low.
Most guys want more lean muscle, but are afraid of becoming fat. They all look bodybuilder photos and read stories about people pounds of muscle while losing pounds of fat - They want to do the same. When you look at these images, you must remember that most of these people are not your body type. Most of them are overweight and want to lose fat, not muscle gain.
"Well, you say," What about those who transform their bodies? They lost fat and gained muscle. "Yes, but most of them were overweight or had high levels of body fat. In other words, their metabolisms are mostly slow. Just diet and training for fat loss.
Weight training helped them to tone up and slightly increase their muscle mass by replacing some fat with muscle. However, body mass will never be far more to the original starting point of the weight of the type of power.
In other words, even if muscle gain, you are actually less weight!
For example, Big Joe weighs 189 pounds of fat by 18%. This will be £ 34 and £ 155 of fat with muscles. He goes on a diet fat loss diet and slowly pulled down to 5% body fat 168 pounds, which is 8.4 pounds of fat and 160 pounds of muscle. He lost 26 pounds of fat, and his weight dropped to just 21 pounds. So, trying to figure out that he was able to obtain 5 kg of meat. You can see who has more muscle mass that has begun, and he looks totally ripped, but his weight loss because its main goal was fat loss. It looks much better, and his measurements changed, but has only increased its total weight of five pounds.
If you are very thin, you can not do that. Yes, body fat decreases, and this will also give more muscle mass, but it will not gain weight. You'll have much thinner. Big Joe was 'big' to begin with, they are not. To get the same results as Big Joe, you must gain weight, then focus on the loss of body fat later. Joe had the size, you only need to trim. We do not have the size to work with, so you must force your body to grow beyond the comfortable range of our body. This is the hard part.
Therefore, if you want to grow beyond their current size, you have a specific diet.
Keep in mind that most of you have a very fast metabolism. Obesity is very difficult.
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 on compound free- weight exercises, and lift heavy weights, which will stimulate the largest amount of muscle fibers. Your body responds to this stimulus by increasing your muscle mass.
The second way we must 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 plenty of protein and fats, your body has no other choice but to gain weight.
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