How to gain weight without gaining fat
🔵There is a difference between losing weight with just a well-planned diet and losing weight with a diet + weight training. In both cases, you will lose weight, but a diet WITHOUT WEIGHT TRAINING will inevitably cause you to lose not only body fat, but also muscle mass.
It is essential to make this very clear: losing weight healthily does not necessarily mean LOSING WEIGHT, but rather increasing LEAN MASS and reducing fat, which is what weight training does.
But I don’t want to “lose” weight; I want to “GAIN”…
Remember
📌Every workout, when properly prescribed, aims to build lean mass and lose fat 😉 Your diet is what will make that happen to a greater or lesser extent 😉 There is no well-designed workout, of course, that will “reduce” your lean mass… believe me 😉
Fat loss is uniform
Fat loss is uniform… and not in specific areas. It is impossible to lose fat in just one part of your body. Don’t fall for the trap of doing hundreds of reps thinking you’ll burn that stubborn fat in one spot, or that this will help reduce the size of your legs, for example…. no, it really won’t! That’s why it’s so important to properly periodize your training to avoid plateaus and a lack of results!
Strategy for gaining weight without gaining fat
Belly fat is common for many people, and is a frequent target area for those looking to lose some weight. But why is it so challenging to see progress when it comes to losing belly fat compared with, say, your legs, arms, or face?
If you’re struggling, you’re not alone, because even people who follow the strictest exercise and diet routines struggle to reduce belly fat.
In the abdominal area, you have both subcutaneous adipose tissue and visceral adipose tissue. Subcutaneous fat, the adipose tissue beneath the skin, is easier to target.
Losing belly fat won’t happen overnight, but it’s not impossible. To lose belly fat and show off your abs, you’ll most likely need to make some changes to the way you currently eat (this really depends on your genetics, and I recommend consulting a registered dietitian) and stay consistent with your exercise routine.
Because every body adapts differently to changes in nutrition and exercise, there is no universal timeframe for how long it will take to achieve the results you’re looking for, nor is there a perfect workout plan to follow.
You may start seeing results around the six-week mark, but this varies from person to person, so don’t give up! If your goal is to lose belly fat and see your abs, keep reading for my advice.
