One of challenges is how to gain muscular body weight without gaining fat. There is one way to it you must eat five or six meals daily each spaced two and a half to three hours apart. If you were to divide 3200 calories daily into three meals that would be 1066 calories per meal; that's too much for your body to process at one sitting.



Eating smaller meals frequently will prevent you from over-consuming calories in one sitting. Excess calories in any one meal will always be converted into body fat.

Procedure to be followed:

Eating small, frequent meals promotes more efficient muscle development because it helps to regulate insulin levels. By eating a moderate meal every three hours you maintain a steady release of insulin so it can fulfill its growth-producing role.

It also promotes muscle growth because it helps to avoid the breakdown of muscle tissue associated with long periods without food. Your body does not posses the ability to store proteins and use them at a later time for muscle growth. If there is not sufficient supply of protein at regular intervals, body will be forced to breakdown its own muscle tissue for its amino acid needs. Consuming a lot of protein at one time is pointless; although it is the least of all the macronutrients to be converted to fat. Extra protein is simply wasted.

In addition to the growth-enhancing benefits of five or six meals daily, frequent eating will also maintain your energy levels high and keep your metabolic rate higher to keep fat storage to a minimum while on your bulking phase. For many people, its not possible to eat 5 or 6 times daily because of work, school, or other commitments. Then you can substitute one or two meals with a meal replacement drink.

Be ware of commercial weight gain powders. Many of them are 80% sugar with slight protein. Find a weight gainer with a ratio of 1 part protein to 2 parts carbohydrates. Remember that meal replacements should be used for convenience only as they not better than food.

So one should learn that consuming at one sitting wouldnt help but to consume at frequent intervals would be rather beneficial. Please pay attention to the advice given above when you are on a diet and you will never regret it.

However dieting while important isn't enough without proper exercise. Proper exercise means doing something that you like doing that involves you moving around for at least 30 minutes a day but you dont have to do 30 minutes of exercise all at once.

The best way for working on your gut or transverse abdominus (TVA):

1. Place one of your fingers on your belly button.

2. Without taking in a deep breath, try moving your belly button inward as far away from your finger as you can.

3. Hold your belly button in for 5 seconds working your way up for a minute.

4. As you are holding in your belly button, tightly squeeze your ABS.

You can work your gut or TVA by the following method:

1. Without taking in a deep breath, suck in your belly.

2. Tie a rope, but not too tightly, around your midsection.

3. Every time you relax your TVA muscle the rope tightens up around your waist reminding you to tighten your TVA muscle.

While doing these two TVA exercises do not hold your breath just breath normally. Do not rely solely on these TVA exercises to get rid of your gut. Remember that you still have to diet and exercise properly to get rid of the fat around your midsection.