how can i get bigger, with muscles not fat?
826111
strength training consists of 2 types of resistance exercises : High-intensity isotonics, which shorten and lengthen muscles (ex. lowering and lifting a dumbell) and isometrics which fully contract muscles without movement. (ex. pushing against a doorway). egular aerobic excersis also helps because it makes your muscles use oxygen more efficiently and strengthens your heart and lungs. Overall, just resistance training. Good luck!
594393
If you want to gain bulk in muscle and not fat then i have a great system for you. This system uses the right amount of the right proteins to help your body reach optimal weight gain. Not only do you gain as much as you want. This  system is also designed to help you maintain your optimal bulk indefinitely. Using safe and healthy supplements is the best way to gain weight not fat. Because muscle weighs more then fat gaining more weight means gaining more muscle. For more information on this system and how to get it please email me at meshelle2kz@netzero.net
508356
You can build muscle! Get a book called Super Squats by Randall Strossen. It should be right up your alley.\n\n\nDo this routine for one year straight. Make sure that you increase the weight on all you lifts by 10% every two weeks. \n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\n\nLeg Extensions2x15\nSquat2x8\nLeg Curl2x10\nStanding Calf Raise2x10-15\n\nCHEST\n\nIncline Bench Press2x8\nFlyes2x8-10\n\nBACK\nChin Ups 2x8-10 or\nPulldown2x10-15\nBent Over Rows2x6-10\n\nSHOULDERS\n\nSeated Overhead Press2x8-10\nUpright Rows2x10-15\n\nBICEPS\n\nStanding Barbell Curls2x5-9\n\nTRICEPS \nDips 2xlimit or\nPressdowns2x10-15\n\nABS\n\nCrunches3x55\nLying Knee Raises2x30\n\n\nEvery two weeks increase the weight on all these exercises  by 10%.\n\nGet a gram of protein for every pound of body weight. Make sure you eat a high protein meal right after your workouts.  \n\nDrink lots of water about 120oz a day.\n\nEat about six small meals a day. Make sure at least two of them contain vegetables. If you need help with meal planning go to www.leehaney.com .\n\nMake sure you get eight hours of sleep. \n\nHave one day during the week where you eat whatever you want.\n\nAbout three times a week do 30 minutes of cardiovascular exercise like running, cycling, jump roping etc.\n\nTry to be consistent. Wait until you've been at this program a year before seeing big time results.
445975
Well, Try some some high protein food and dont eat junk food cause that will make you fatter than you really want.
131189
If you are looking to add muscle mass you need to increase you protein and work out. If you get want to get fat, increase your simple carbohydrates and sugar/salt.
842285
Pull yourself up on a pull up bar.Fingers facing out.Then bring both your legs up together so your body is like an L.Your legs have to be flat and bring them up slowly and drop them slowly.You might want to add weights on your feet also,because like your biceps to make them bigger and more noticable,you have to strengthen them to make them grow.Or your bodyfat might be a little too high.
663101
stick to running and pushups for the next two years or so, there are so many body building exercises you can do without weights.  calf raises where you stand on a stair with your heels hanging off and raise up on your toes, you can do one or both feet at a time.  Lunges.  Any sort of lifting of your body or body part where you can feel resistence will strengthen ur muscles.  Email me for more exercises if you want, i can think of at least 50 more.
610456
Fat cannot convert itself into muscle.You have to burn the fat by aerobics by simultaneously building up muscles with diet and strength training.
244088
i. Eat more calories\nDo the math. Eat larger portions and eat at least five meals a day.\n\nii. Make smart choices\nFor example, choose dairy products, fish and meat over bread. Choose eggs over vegetables.\nEat foods with high protein content such as beans, pulses and peas, and foods with high starch content such as potatoes, rice and tapioca.\n\niii. Protein is important\nncrease your protein intake\n\niv. Snack a lot\nConsume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.\n\nv. Fluids help too\nDrink a lot of fluids that supply nutrients and calories; milk, fresh fruit juices and energy drinks are good examples.\n\nvi. Intensify workouts\nAerobics are great, right? Not for weight gain!\nYou need to exercise really hard and intensely to gain muscle mass\n\nii. Weights are the way to go\nFocus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need dumbells, not fancy gym machines.\n\nviii. Space out your workouts\n\nIf you have a high basic metabolic rate -- which means you expend a lot of energy even at rest -- you need short intense workouts instead of long periods of low-stress activity.\n\nix. Creatine?\n\nx. Be consistent
711304
If you're muscles don't hurt then you know you're not getting any stronger. Lift heavier weights with more reps and sets. If you want bigger muscles, lift heavier weights that you can barely lift. Once your muscle starts hurting, you know you're growing. No pain no gain.
973243
I tried everything, and nothing, you should not eat fat like that other guy told you, and you should here the other guy about the resting in between for a day or two........ The answer for ur muscles to grow is to eat more, but in a healthier way, add more vegetables and food with a lot of protein, I recommend you to eat supplements or meal replacement, you can buy whey protein and eat it in between your meals and before and after exercising..... that won't give you fat just muscles!
1136526
lift weights!  lift heavy, low reps.  make sure you eat lots of protein, drink water, and sleep a lot so your muscles can repair/grow bigger and stronger.
844061
Eat on small plates only\nDo not eat chips or pizza\nDo not drink juice or pop\n\nDrink 1-3 glasses of 1% milk per day\nDrink 6 glasses of water per day\nEat from all food groups\nCheck calorie content & fat content on the foods you buy\nTry the products called "blue menu" they have lots of low fat, & low cal. They sell salad dressing and a lot more\n\nMinimize desserts\n\nIf you want to snack at night constantly without gaining much calories try pretzels, popcorn, fruits, veggies\n\nExercise\nExercise 3-5 times a week- cardio\nDo weight lifting every second day- muscle burns more than fat... don't wory about looking "bulky" I've weight lifted for a year and don't have much muscle at all
618345
Diet\nFollow a simple routin like this--\n-Have lots of milk and shakes that are rich in fat.\n-Have milk and put some ghee or hone in it.(Don't tell me it will taste bad, u hav to do it u wanna put up weight)\n-Have lots of fruits and green leafy vegetables. Bananas and spinach are a great option. Hav them in shakes and salads respectively.\n-Avoid having lemon and ginger. These extract fat and would result in sucking out that "weight".\n-Have 3 big meals and 2 small meals(snacks) in a day.\n\n____JOIN A GYM_____\nStart working out-but remember never jog or run much as it further removes fat cells. Try lifting weight. u can even use some supplement like PROTEIN X-cost Rs.150 for 200g can. It will help developing thos muscles. U can even t using body mass and creatin-these increase stamina and help increasing muscle size. REMEMBER NEVER TAKE STEROIDS, AMINOS AND INJECTIONS. THESE CAN MAKE OU LOSE FERTITY ie u will loose sperm production forever if u use them frequently.\n\nHOPE U WILL GET UR RESULTS> BEST OF LUCK AND GOODLUCK> BYE
430246
You can't gain muscle.... you have a certain amount of muscle and you are not going to get anymore. But you can tone and/or add bulk.  Nutrition and exercise both play an important role.   One without the other will not give you what your body needs.  You need balance.
1086745
Well just eat foods that are healthy but in larger amounts.Then, lift weights so you can change the food you ate into muscle instead of fat.By doing that you will gain weight by gaining muscle.
938472
do a lot of repitition with small amount of weight...when you increase the weight you build muscle...