Gaining Weight Without Gaining Fat


Gaining weight without gaining fat can be hard, especially since most people want to lose weight, not gain it. How can those who want to gain weight do it without gaining fat? My recommendation is by doing resistance training and eating right. Sound familiar right? Well, it is!  This formula is not going anywhere and helps with so many things! Let’s talk about gaining weight without gaining fat.

Resistance Training

Gaining weight without gaining fat must include resistance training. In order to gain weight using resistance training, you have to make sure you have the right volume (sets, reps, weights and intensity). The right volume would be something close to doing 3-5 sets of 6-12 reps of moderate to heavy weight for each muscle group 3-5x/week. If you are a beginner, then starting with three sets of 12 reps is best for you. If you are a veteran with resistance training, then 5 sets of 5 reps might be best for you. Gaining weight can be done right through the right kind of resistance training!

Healthy Eating

That old saying, “you are what eat” could not be truer for gaining weight without gaining fat. You have to  eat a healthy portion of protein (a fist to a fist and a half) such as salmon, eggs, beef and chicken. Along with protein, you have to eat a good portion of vegetables such as broccoli, asparagus, green beans and avocados. Along with protein and vegetables, you have to eat moderate amounts of fruits like bananas and tropical fruits. Lastly,  extra foods like vegetable oils, peanut butter, granola, whole wheat bread and 100% whole fruit juices can help you with gaining weight without gaining fat. Keep in mind that the healthy eating goes along with the resistance training. If you do one without the other, you may not gain healthy weight.


In conclusion, gaining weight without gaining fat can be hard to achieve. However, if you incorporate the tips above, you will gain healthy weight in no time and look awesome doing it! If you would like help with learning how to gain healthy weight without gaining fat, please contact us today!

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