Gaining weight can be just as difficult as losing weight—and similar to weight loss, there’s a right way and a wrong way to go about it. Whether trying to recover from weight loss due to health issues or lack of appetite, looking to improve body composition to fuel athletic performance, or simply battling “skinny” genes, the key is to focus on muscle gain rather than weight gain in general. If weight gain is the goal, IsaLean® and IsaLean® Pro Shakes can still be used for meals, just add healthy additions.
IsaLean® Bars are a great snack option for those trying to gain weight and could be used as a mid-morning or afternoon snack.
For those who find snacking between meals hard due to lack of appetite, a solution may be to make the volume of meals smaller without sacrificing the nutrients and eating more often.
Pumping your system with a quality protein (coupled with carbohydrate if endurance is involved) after a hard workout is the most effective way to supply the nutrients needed for muscle growth and recovery (4). Whether its weight loss or weight gain, the thing to remember is that it takes time and the continued practice of making the right dietary and exercise choices. This entry was posted in Energy, Protein, Team Isagenix, Weight Management and tagged flu, healthy meals, IsaLean Shake, IsaPro, muscle, Muscle Growth, protein, snacks, vegetables, weight gain, whey protein by Isagenix Nutritional Sciences.
US Legal DisclaimerPlease note that you are accessing an Isagenix webpage that contains information and claims that are specific to the United States and are only appropriate for use in that country. Join our Facebook pageFollow us on TwitterSubscribe to RSSSubscribe to receive updates each week. In the next few minutes, I'm going to give you a crucial advantage over 99% of other dieters and muscle-seekers.
The problem is, almost all dieters and fat loss seekers are perpetually frustrated because they burn off precious muscle when they lose fat. Athletes and bodybuilders get equally flustered about gaining too much fat when they gain muscle.
Having been somewhat disgruntled with the potentially unhealthy methods (and madness) people succumb to in rapid weight loss contests, I finally decided to host my own body transformation contest. Josh Ketter lost only one pound of bodyweight in 50 Days but completely transformed his physique..
That's one of the problems with weight loss contests: Most people are obsessed with scale weight but don't pay any attention to their body composition - that's the all-important fat-to-muscle ratio. Of course, some of the contestants in our Burn The Fat Challenge Transformation contest did drop a lot of weight - 15, 20, even 25 lbs in only 50 days. Some contestants were rewarded because they madeamazing improvements in their muscle to fat ratio, even if they didn't lose much weight.
This was an amazing revelation to hundreds of people who enrolled in our competition because for years - decades even - most people believed that it was impossible to gain muscle and lose fat simultaneously, so that possibility wasn't even on their radar. Not only is it possible, and you're about to learn how it's done you're going to see some real world case studies that prove the scientific theory behind the method is true.
Josh is a prime example - he only lost a pound because the solid new muscle he built replaced the fat weight. Take a look at how much Ryan's physique transformed by packing on muscle and losing fat at the same time. Let me show you some before and after photos of our female Burn The Fat Challenge finalists who stripped off fat, and by adding a little bit of muscle in just the right places, sculpted beautifully toned, sexy bodies. What's even more impressive is that Danielle was working up to 12 hours a day with a long commute and stressful shift work. When the Burn The Fat Challenge contest was issued, she jumped at the opportunity and over the course of 50 days, made a remarkable shift from fat to muscle. Danielle's results show that women can add lean muscle while losing fat, and that adding muscle in the right places makes women look leaner, sexier and more feminine!
Of course, Danielle only gained a pound of muscle, so you might be wondering, "what if she gained as much muscle as Josh or Ryan? She actually GAINED a pound of bodyweight according to the scale, increasing from 119 to 120 pounds, BUT her body fat decreased from 19% to a ripped 12.6%. That's a 7.9 pound GAIN in lean body mass and a 7 pound loss of body fat - remarkable results!
Why did I show you these particular results instead of 100+ pound massive weight loss stories?
You may have a lot of weight to lose (body fat), but weight loss is not all there is to a body transformation. You've probably been told for years that it's impossible to lose fat and gain muscle at the same time, but it's just not true. The best part is, when you master these strategies for simultaneous fat loss and muscle gain, they can also help you if your goal is strictly weight loss. Maybe you're thinking, "wait a minute, I thought it was impossible to gain muscle and lose fat at the same time? I've been studying these complex interactions of nutrition and training with metabolism and hormones for years, but I was always equally skeptical that very significant concurrent muscle gains and fat losses could be achieved by anyone other than genetic superiors or steroid users. It was these extraordinary contest results achieved by ordinary people that prompted me to look for the common denominators in these amazing body transformations and to dig back into the scientific research on concurrent muscle gain and fat loss and create a new program so other people could duplicate these results themselves. This is a new type of body transformation system that has just been published for the first time in digital format (e-book and MP3 audio), so you can download the program instantly, read or listen to it in an afternoon and get started the same day. The Holy Grail system is delivered in an instantly-downloadable PDF e-book AND a downloadable MP3 audio edition. The CORE of this program is a nutrition plan like you've never seen before, based on cyclical dieting and nutrient timing. Mark my words, this is going to become the next big thing - a whole new science of nutrition to achieve a goal that countless experts and trainees had written off as impossible. How to choose the right body transformation goal: should you focus on burning fat, gaining muscle or doing both at the same time?
The Straight and Fast Path Shortcut To a Leaner AND More Muscular Body Is Now Just a Click Away! The HOLY GRAIL is the type of strategic program that you NEVER discover casually on your own.
If you're serious about physique transformation, then grabbing a copy of The Holy Grail Body Transformation system is a no brainer decision.
You may have no intentions of tanning up, pumping up and flexing your muscles on stage in posing trunks any time soon.
Bodybuilding training may not be for everyone, but it does takes a very specialized program to develop a symmetrical, beautifully-proportioned physique and everyone can take some hints from physique athletes.
Far more than just an ordinary food data base, the Burn The Fat 2.0 Food Guide is a spectacular meal planning and nutrition education too.
Compiled painstakingly by hand, more than 300 foods were carefully selected and placed into specific food categories which help you make distinctions between good carbs and bad carbs, better foods and best foods.
This program has been a best-kept secret for nearly a year now, available only to my Inner Circle members and a small group of people who have been testing out the original 1st edition for the past several months. Because it's so new, we are keeping the price down initially to get as many people onboard as possible, so we can collect even more case study results, success stories and testimonials.
This is your chance to be a ground-breaker and be a part of the first group of success stories.
ALL of this is yours for just $49.97 (and we can't guarantee how long the program will be available at this low price. Once you place your order on our secure server, you will be instantly directed to the download page, where you can download your fat burning and muscle building manual and get started just minutes from now. But when you see BOTH; multiple real-world case studies ANDyou see the scientific proof, it makes you want to stop and take a look. Mark my words, this is going to become the next big thing - a whole new science of nutrition to achieve a new goal that countless trainees had written off as impossible. When you see BOTH real-world case studies AND you see the scientific proof, it makes you want to open your mind and give it a try. You will be thrilled with your results, or I want you to simply write and tell me, and I'll send you a prompt and courteous, no hassles, no questions asked, 100% refund.
On the other hand, if The Holy Grail Body Transformation Program helps you get leaner AND gain muscle at the same time, or help you stay leaner than ever before while you gain muscle or maintain every ounce of muscle the next time you diet for fat loss, then I want you to e-mail me your success story or testimonial to tell me about the results you achieved - and tell all your friends about it too. The program is guaranteed and you WILL see a profound difference in your body in as little as 7-8 weeks if you follow the instructions. If, on the other hand, you are serious, and if you follow this plan to the letter, the results are going to blow you away!
It’s no surprise that at some point all gym goers ask themselves if it’s possible to build muscle and lose weight simultaneously. If it were that simple, no athlete would ever split their training into two muscle gain and fat loss periods. The fat loss period is about creating a calorie deficit and losing fat without losing muscle. Intense exercise causes damage to our muscle fibers – microtraumas or microruptures – which needs to be repaired. It is, therefore, recommended that you eat enough calories and nutrients to build muscle, while a small increase in fat is inevitable.

Thus, according to President of the Fitness Association, people under 23 years old can succeed in losing fat while building muscle. The Importance of Correct Posture Your posture is the position of your body while resting or moving. Post-Baby Exercises Post-Baby Workout Plan A lot of women are terrified seeing their post-baby body. People who want to improve the way their body looks or performs have all sorts of potential problems that can prevent them from reaching their goal. I want to look at 2 such examples of this right now and show you why these goals exist and what you’re supposed to do about them. In my experience, this seems to be more of a guy problem, although it’s definitely an issue girls deal with too. Basically, in a shirt they appear skinny and small and like they probably don’t have much body fat on them. If the first problem is usually a bit more common among men, then this problem is usually a bit more common among women.
Basically, you’re happy with your weight, but unhappy with the amount of muscle you have. Sorry to disappoint you, but there’s a tiny fact that people with these goals seem to forget or just not understand in the first place. So the people who want to lose more fat without losing any more weight are gonna have a tough time.
You just don’t have enough lean mass on your body right now for you to be that lean at a higher body weight. And I know the average 120lb girl who is finally happy with her weight but would love to add another 5-10lbs of muscle to her body doesn’t ever want to see their weight on the scale go back up higher and higher week after week. To lose fat without losing weight, a person would just need to gain an equal amount of muscle at an equal rate. The average rate of muscle growth is significantly slower than the average rate of fat loss. And having this conversation in the first place assumes that losing significant amounts of fat while building significant amounts of muscle AT THE EXACT SAME TIME is even possible. So if you want to get leaner, you’re just going to have to accept that your weight will need to decrease for it to happen. The same thing applies to the people thinking they can gain muscle without gaining weight as long as they just lose an equal amount of fat at the same time. Now this idea again suffers from the same issue as before, which is that most people just aren’t going to be able to gain muscle and lose fat at the same time (especially at anything close to an acceptable and tolerable rate). Many of the people looking to add muscle to their body without their weight increasing are often already quite lean and happy with their current body fat percentage.
So how exactly does a person who doesn’t want to lose any more fat go about gaining muscle without gaining weight? Like I said at the very beginning, there are all kinds of reasons for why people fail to reach their diet and exercise goals. And in all honesty, trying to lose fat or gain muscle while your weight stays exactly the same are perfect goals to set if you enjoy spinning your wheels and getting nowhere.
I noticed that in the very first response that you gave to Jim you said that a body recomposition diet is a diet that has surpluses on somedays and deficits on others.
Do you by any chance have an article or something where you talk about carb cycling in more detail? Third, how much stronger have you gotten since you’ve been using this routine and trying to build muscle? Fourth and possibly most important in your case, muscle can’t be built out of nothing.
I know the right choice is healthy food with enough calories, but for someone who hates to cook it is difficult to maintain both. More often than not though, what a person in this situation really needs is just convenient calories rather than unhealthy calories. If you were a beginner when you started back in March, it’s possible some amount of these body composition changes happened simultaneously (beginners are one group who can make this happen).
Ok, so it’s clear that in order to lose fat and build muscle, you have to focus on one at a time.
Like I mentioned in that reply to you, I really don’t base much on time when it comes to this stuff. But, generally speaking, you’re almost always going to spend a lot more time bulking than cutting. Again this is just an example using random numbers which can vary quite a bit based on bunch of factors, but it usually ends up with a similar ratio of time spent bulking vs cutting.
My goal, then, was to maintain my weight at around 182 lbs, but at the same time I felt that I had lost a lot of muscle everywhere. While there’s more leeway in calorie intake with weight gain goals, good nutrition still rules. Binging on “junk” foods filled with refined sugars, unhealthy fats, and empty calories are sure to pack on pounds—pounds of fat, that is. Using milk instead of water, adding oats, peanut butter, and a banana, or having a shake alongside a healthy and balanced meal are all ways to beef up the shakes to ensure you’re getting enough calories.
Avoid eating “empty calories” or foods that get most of their calories from trans fats and refined sugars.
A great way to accomplish this is by consuming IsaPro® along with healthy sources of carbohydrates—such as fresh fruit or oats.
Luckily for people trying to achieve either, Isagenix has the nutritional tools that can turn goals into reality. Dietary protein distribution positively influences 24-h muscle protein synthesis in health adults. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise.
With regular articles from our Research and Science Team and the Scientific Advisory Board, you can stay abreast of the latest evidence-based updates about weight management, healthy aging, and energy and performance. Think about it - if those contestants on the biggest loser gain muscle - they get penalized, right?
With that kind of stress most people have plenty of excuses to blow off working out and eating healthy.
I wanted you to see real-world proof that it is possible to gain muscle and lose fat at the same time. If you couldn't achieve this elusive goal in the past, its simply because you didn't have the right nutritional strategies. Apply even one or two of these techniques and you will be able to hold onto every ounce of your precious muscle tissue while dieting.
This goes far beyond post workout nutrition, deep into the realm of nutritional periodization. Plus, how nutritional periodization might be the single biggest breakthrough for building muscle and burning fat at the same time - This is a HUGE BREAKTHROUGH! It's the result of meticulous scientific investigation combined with years of experimentation, testing and tweaking. However, you probably wouldn't mind adding a little more muscle and sculpting a physique that's both strong and functional as well as aesthetically pleasing, like some of the top natural bodybuilders and fitness champs. On the other hand, training like a pro bodybuilder is a prescription for failure for the average person. You'll have instant access to food portion sizes and volumes in both metric and imperial units as well as nutrient data for calories, protein, carbohydrate, fat and fiber.
Once we have all the feedback we need, then we won't be able to guarantee how much longer the price will be this low. You can read it right on your computer screen, or you can even print out your own hard-copy and put in a 3 ring binder. You'll get instant access the moment you check out and you'll be on your way to more muscle AND less fat in no time.
Plus, how nutritional periodization might be the single biggest breakthrough for building muscle and burning fat at the same time - This is HUGE!
The Straight and Direct Path Shortcut To a Leaner AND More Muscular Body Is Literally just a Click Away!
Doing both at the same time are near impossible if you don't know EXACTLY what you're doing. It's literally the gospel on gaining muscle and burning fat at the same time; it's impressively referenced with peer-reviewed research showing exactly how it works, and frankly, when you see how I explain it, you'll be nodding your head in agreement that it just makes sense. You will be thrilled with the information in the Holy Grail ebook, and you will be totally satisfied with the results you get or the ebook is FREE! Nevertheless, some believe that you can lose some body fat while gaining muscle mass, so people can succeed in pursuing these two goals if they really want to. Muscle growth is a side effect, which many people find very desirable, of our body repairing its damaged muscle fibers.

Why do they first gain muscle and only then focus on losing fat, if they can build muscle without gaining fat simultaneously?
Yet, it’s not that simple because your recommended daily calorie intake should be calculated individually based on your weight and physical activity. In his opinion, the key is creating a 10% calorie deficit while doing high-intensity training and eating more protein.
But take that shirt off and you’ll see a nice amount of belly fat covering the six pack they wish they had. They want to get leaner and see their abs, but they don’t want to lose any more weight and get smaller overall.
You want to get more muscular and build some more lean mass, but you don’t want to gain any more weight. It’s going to be pretty hard to drop 5lbs of fat from your body without seeing a 5lb decrease in your body weight. So unless you plan on losing fat about 5-10 times slower than you easily could or should, then you will damn near ALWAYS lose fat MUCH faster and MUCH more consistently than you will ever gain muscle. But in this case, there’s another issue preventing this theory from becoming reality. Meaning, there’s just no more fat left for them to lose to counterbalance a gain in muscle.
The easiest way of all is by setting a goal that either isn’t possible or is just so completely unlikely that it might as well be impossible. I have gotten stronger and I’m able to lift a lot more weight then when I initially started back in January. If you have a choice between healthy food which won’t get you the needed caloric surplus and unhealthy food which will give much more calories, which one would you rather have? Once a person gets lean, they sometimes get waaay too attached to that level of leanness and try to build more muscle without gaining any fat whatsoever. Followed every bit of advice you had from body weight of protein creatine and now dextrose mixed in with post workout etc and my body composition and strength have improved dramatically. And at this point, your weight has ended up 3lbs below where you started, only with a significant improvement to the composition of that weight. I wasnt a beginner, but fell more into the overtraining like a tard category working every bodypart on diff days without getting nearly the amount of nutrition i needed. There’s no real thought put into trying to bulk for X amount of time and then cut for X amount of time.
Also, I wanted to shed the fat I had left on my chest and abdomen, so I signed up at a gym about a month ago.
If you are 180ish pounds, and you successfully build muscle, then you’re pretty much guaranteed to go up in weight from that 180ish amount.
Not only will the results be unflattering, but excess weight can also increase disease risk.
Studies have shown that consuming protein throughout the day is more effective in promoting muscle growth than getting the full recommended daily amount all in one meal (1). When planning a meal, be sure to include protein such as chicken breast, salmon, and lean red meat. Greek yogurt with fresh or dried fruit, nuts, and IsaCrunch® is also a great snack to add to a healthy weight-gain regimen. Focus on eating five to six small nutrient-dense meals packed with complex carbohydrates, lean proteins, fruits and vegetables, and healthy fats. To achieve healthy weight gain, it’s not just about increasing calories, it’s about increasing gym time, too—in the form of lifting weights. Keeping up with us is easy -- bookmark our page, subscribe via email or RSS, like our Facebook Page, or follow us on Twitter. Sarah's before and after photos lay to rest that notion that weight training and building lean muscle makes women bulky. This is a serious and very strategic program for committed people who are analytical thinkers and hard workers. However, it’s important that you understand that it’s almost impossible to gain muscle without fat and lose fat without losing muscle. The problem is it’s very difficult to calculate the perfect protein-fat-carb ratio needed to help you build lean muscle.
However, this can be applied only to beginning bodybuilders or those who have just started going to the gym.
The same goes for the people who want to gain 5 more pounds of muscle, but don’t want to see their weight go up any further. So if you want to add more muscle to your body, you’re just going to have to accept that your weight will need to increase for it to happen. You just need to eat more calories (not tons more, just enough to create a small-moderate surplus and support growth). For instance i went from barely getting 205 3 sets at the same rate within the 6-8 rep range to this past week getting 230 for 3 sets at 8, 7, and 5 and my abs are popping.
The obvious question is how to measure that accurately, and as you talked in your other article, it’s hard to do.
Also, cutting is WAY less fun that bulking, so it’s good to know it doesn’t need to be half the time!
Assuming you wanted to build that muscle, then you should definitely not worry about the fact that your weight has now increased as a result. By focusing on muscle gain through a diet with larger portions of nutrient-dense foods, you can increase the number on the scale the healthy way.
In order to maximize your muscle growth, it’s best to consume 20 to 40 grams of quality protein, such as whey, at each meal (2). Schedule more times to eat throughout the day to gradually increase calories and snack on foods that provide the right balance of nutrients.
To avoid simply “fattening” up, a good strength training program should be adopted so extra calories being consumed can be used to build muscle. See if it doesn't completely change your beliefs about what kind of body transformation is possible for you. After you order, you will get INSTANT ACCESS to download the e-book and all the bonus reports onto your computer. Optimal hormone levels, such as insulin, testosterone and somatropin, can maximize your muscle growth. In other words, you can’t build muscle without gaining fat and you can’t lose fat without losing muscle. When you build muscle, there is a 30% increase in fat, while when you lose fat, your muscle mass will decrease by no greater than 30% as well. Let’s also say they gained about 2lbs per month, meaning the bulking phase lasted 5 months. I decided to follow eating habits that created caloric deficit and went out for 3 mile runs only 2-3 times per week for four months (doing NO weight lifting). From a good source (my wife), I know I have definitely built muscle everywhere (upper and lower body) and maybe lost some fat in the right areas. People who regularly snack have been found to consume a higher quality diet, which keeps the body nourished and creates a healthy foundation for muscle growth (3).
An intense resistance workout damages muscle fibers, which sets the stage for muscle growth. If you consume enough protein and the right amount of carbs and fat, you may gain lean muscle mass almost without gaining fat. They may grow a little but it’s going to be nothing as compared with what happens when a calorie surplus is created. The key is to eat the right amount of calories which is calculated individually based on your age, sex and physical activity. I recommend to all skinny fat people who want to start lifting weights, to start bulking first.
Im not minding it at all just confused how it hasnt really affected my weight as much as it has everything else.
Muscle growth cannot happen if the muscles don’t have an ample store of protein and nutrients available to nourish muscle fibers, making post-workout nutrition vital. I stared a so-called “maintenance” diet which means I give myself more “treats” than I did during those 4 months of weight loss. One more thing, I’ve been bulking for 5 weeks and in 3 of them I managed to lose fat while still building muscle.
In other words, my “diet” is not as strict as it was before although I kept a lot of the “healthy” eating habits such as drinking a lot of water, eating nonfat milk, zero-calorie sodas, etc.

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