How can I get fat to build muscle?
Here are ways that you can build muscle without equipment. Include them in your everyday workouts and increase your muscles and your strength.
1. Dive Bomber Push Ups
These are the ultimate deal-breaker and you do not require much strength to complete it. They work the muscles in the chest, triceps, and shoulders. Here is how you do the workout.
Keep your hands and feet shoulder- width apart, and raise your hips to form an inverted V.
Lower your shoulders and keep them away from your ears, so that your chest is between your hands as you bend your arms.
Move in a gliding motion till you straighten your arms and bring your chest up. Your hips will then be positioned just above the floor. Complete the movement by reversing the glide and raising your hips right back up. This targets the chest, back, shoulders and core.
Dips are great for triceps, shoulders and chest muscles. Start with bench dips and move to the next level. Here is how you do it.
Start by holding your body at arm’s length keeping your arms locked right above the bars.
Take a deep breath and lower yourself downward. Keep your torso upright keeping your elbows as close to the body as possible. This helps work the triceps muscles. Lower yourself till you form a 90-degree angle between the upper arm and forearm.
Breathe out pushing your upper back up using your triceps and bringing your body back to the position you started with.
3. Split Squats
Build Muscle at Home
Split squats are certainly one of the better body-weight exercises for your leg, activating most of the leg muscles such as the quadriceps, glutes, and hamstrings. Here is how you perform the split squats.
Place the toes of your right foot on any of the following props, bench, stair or chair, all the while keeping your leg straight.
Keep your left foot as far as possible so when you move your hips down, your knee is right over your ankles.
Lower your pelvis toward the ground by bending your left knee, squeezing your right glute.
Straighten your left knee by pressing your left heel into the ground.
Do 15 reps before switching on to the other leg.
4. Deep Reverse Lunges
Lunges work on the quadriceps, it involves muscles such as the glutes, hamstrings, calves and core muscles, making them an all-important exercise for the lower body. Here is how you can do it.
Start by keeping your feet together.
Step your right foot back into a deep lunge. Ensure your left knee is right over your ankle.
Keep your right foot forward and return to the starting position. Repeat the exercise by lunging the left foot back. This completes as one rep.
5. Crab Walk
Crab Walk works your torso and core using your own bodyweight as resistance. This also tones up your back, shoulders, arms, core, legs, and hamstrings! Here is how you can do it.
Start by sitting on the floor and keeping your feet hip-distance apart right in front of you and keeping your arms right behind your back and your fingers facing
Lift your hips off the floor and try and brace your abs.
Now start walking forward with your left hand leading the way followed by your right foot and then consequently your right hand followed by your left foot. Walk as many steps as there is space. Then slowly walk back. Walk as many times as possible within the stipulated time and space.
you don't need to get fat to build muscle don't let anyone lie to you. what you is need is pure dedicated self disipline that is the only thing you really need I am 48 and still turning necks, I use a total gym ad dumbells and pus-hups, I must say at 48 I look better than most 30 year olds these days. I promise you you don't need to get fat what you need is to stretch out yout tissues so they will accept more of the minerals from the food you eat now and the best way is to work-out with dedication its good to have a mirror in front of you so you can see the muscles that are working and always work-out in sets don't try to lift the world in one try lift parts of th world in sets start with 15lb. dumbells and do 5 sets of eight curls, overheads,tricep bends,do this for 2 weeks and gradually move up 5 lbs. and do it for 3 weeks, and move up again and do it for 1 month.do this till you reach the 25 lb. and stay therefor 4 months. I promise if you can give it at least 4 hours a day for 5 days a week you will be breaking necks come beach time all the adies will be turning to to look at you and I must being the center of attention is an awsome feeling.you can tell that even the guys admire you an feel jealous. awsome feeling.
Myoplex vitamin packs, light weight more reps to lose fat and tone up, after you're toned then go with high weight and less reps to get ripped...
you cant they are both made up of completely different cells burn of the fat and then build up some muscle
EAT!!! ... NA LIFT WIGHTS... OR GO TO THE GYM... :)