Gaining weight without gaining fat is something that many people struggle with. However, there are three key changes that you can make to your daily routine which can help you develop lean, hard muscle and really bulk up without gaining excess body fat. These 3 components are diet, supplements and exercise and a combination of all three can bring about a dramatic change in your body.

You diet is an essential part of gaining weight so that you can build bigger muscles. Protein is a major part of a bodybuilder’s diet and if you want to gain weight and muscle [http://www.weightgainnetwork.com/how-to-gain-weight-fast/how-to-gain-weight-fast-for-skinny-guys.php], you need to include protein in your daily diet.

You should try and consume around 300 to 350 grams of protein a day, even more if you’re a hardgainer that wants to bulk up fast. Protein can be found in foods such as red meat [beef, pork, lamb], poultry [chicken and turkey], fish [salmon and tuna] and egg whites.

Supplementing your diet with the right muscle and immunity support is another vital stage in ensuring healthy and effective muscle gain. Many people that want to gain muscle mass will struggle to get the large amount of protein required to gain weight so having whey protein shakes is one way of getting a concentrated amount of protein.

As well as whey protein, Glutamine, Creatine and Amino Acids are also essential [http://vitamins.lovetoknow.com/List_of_Essential_Amino_Acids] for noticeable muscle growth. They all perform differently – glutamine improves muscle tissue, creatine can boost strength and size, and amino acids are vital for muscle recovery between workouts. As long as you consume your supplements in the right amounts for the type of weight gain you want, you can see much more effective results sooner.

If you’re a hardgainer [i.e. someone that struggles to gain weight] then exercise, believe it or not, can be the key.

Lifting heavy weights, doing compound exercises and keeping your gym sessions under 1 hour are all great ways of bulking up and increasing muscle mass. With your heavy weights, make sure that you can complete between 8 and 12 reps. If you can’t do 8, lower your weight, and if you can do more than 12 easily, then increase your weight so that you are constantly challenging your muscles.

Compound exercises such as deadlifts, squats and bench presses are another way of pumping blood to your muscle cells and increasing the appearance of muscle tissue.

As with any kind of exercise, resting in between is a vital part of seeing maximum results and preventing injury. Although you might think taking a break would slow you’re muscle gain down, it is in fact a great way of allowing your muscles to repair and recover so that you can have an even more effective workout next time you hit the gym.

With all 3 of these lifestyle changes you will soon see and feel massive results in your muscle gain.