I really want to get huge and strong but I don’t want to get stout. What type of workouts should I do and what kind of supplements should I take? Thanks
How do I gain a lot of muscle without gaining a lot of fat?
Posted by Muscle Might on March 22nd, 2010
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You don’t give a frame of reference. I will assume that you are a typical guy, a small flabby, probably 15% body stout. Let’s assume you weigh 150 and want to bulk up to 165…
You need to add muscle, not just tone up or burn calories..
Don’t be doing cardio. Cardio is counterproductive. It helps train your body to burn calories more efficiently, which is fantastic if you are starving and don’t want to lose weight, or want to be able to run a half marathon. But that isn’t our case here. We want our body to BURN as many as possible. So, stop running for distance…
Do high intensity interval training instead.
http://en.wikipedia.org/wiki/High-intensity_interval_training
http://www.youtube.com/watch?v=ulPnlyWURz4
http://www.youtube.com/watch?v=sE9_gYhACiA
http://www.youtube.com/watch?v=DFGAv4sVfkg
In other words, sprint for 45 seconds. Walk for 2 minutes, sprint for 45 seconds, walk for 2 minutes. repeat that five times. I do this on an elliptical machine at the gym. You can do it at the high school track if you want. the goal is to absolutely hit the wall and then recover, then do it over. It is grueling, but not as grueling as 45 minutes of “jogging”.
Most people eat way too much junk.
Cut the sugar as low as you can. Reduce the amount of bread you eat each day to maybe 2 slices a day or less. Drop the butter, milk and ice cream. No soda, not even diet. Drink water and lots of it, like 3 liters a day. Eat 6 times a day, make certain you have an endless supply of apples and bananas. You can’t get real stout eating a 70 calorie fruit:-) Snack on that instead of 400 calories of potato chips. Now, increase the amount of protein you eat, which for you would run about 110 grams a day, or more if you can find it. Do not eat protein free salads. It will hinder your goal of fitness.
You need to track your overall calorie intake, and target a 0 calorie deficit, which is probably about 2500 calories a day for you. Keep track of everything you eat, and the calories that consume. Place it into a spreadsheet, or track it on a sheet of paper. You can find out the calorie counts of most foods either on the product itself or on the web at http://www.calorieking.com and other places out there as well.
You could start doing body weight workouts, push ups, crunches, sprints, squats, lunges etc.
Drink a protein shake after every workout, it will provide excellent stuff so that your muscles will really grow.. If you leave that out, you will get somewhat stronger, but not really any larger.
For some fantastic body weight exercises, go to http://iwantsixpackabs.com
Go to youtube.com and search for core exercises. I like planks and working with a fitness ball, lots of variations on the theme.
You need to lose just a few lbs and add muscle so that you are lean and fit. You can really start to look excellent in just a month or so, looking fantastic in 2 or 3. But it is HARD work, there is no simple option. G
Excellent luck!