In this article I will try to explain to you the most important points about getting to your weight goals, being building more muscle mass or reducing your body fat, losing weight etc. I will try to keep it really simple so it is very easy to follow, but effective.
First you have to know that if your goal is to lose weight, because you are overweight, or if your goal is to reduce your body fat, because you already have muscles and you want them to show off more, the process is the same.
First you have to eliminate every peace of junk food from your diet, leaving only healthy, non processed food. And then you have to reduce the quantity of food that you eat in each meal. Take note of your weight before starting and then check it again after a couple weeks, if your haven't lost any weight, reduce even more the quantity.
I also recommend you to do only 3 meals a day. If you want more info about what you can eat and what you should avoid, check our other diet articles.
If you want to gain muscle, the process is the same but instead of reducing your food intake you increase it. If after a couple weeks you haven't gain any weight, you have to increase the quantity even more (don't be afraid). Use healthy food like: meat, fish, eggs, potatoes, sweet potatoes, nuts, vegetables, fruit etc. Even when you think you are eating a lot, you can always it more.
In this case my recommendation is to eat 5 or 6 times a day, this way it will be easier for you to increase the quantity of daily food.
Chose a goal weight and control your diet until you reach it. With time you will be able to modify your weight almost unconsciously.
If you are ectomorph, mesomorph or endomorph, the method is the same. The difference is how easy it will be for you.
If you want to use supplementation to gain weight, you can take protein shakes to easily increase you daily calories. Just make sure to chose a healthy (although a little sour) option. Check here for more info. And if you want to learn more about supplements check our other articles.
Normally people do 3 or 4 months of muscle gain and then 3 or 4 month getting leaner. It is not very wise to try to gain muscle and lose fat at the same time.
One of the keys to success in this matters, is your discipline and ability to suffer. If you want to gain weight, you are going to have to eat even when you feel full and you are everything but hungry. If you want to lose weight, you will have to cope with being hungry almost all the time, having trouble sleeping, resisting temptations etc.
Lately there has been a lot of discussion and debate about calisthenics and muscle mass gains. There is also a debate about Calisthenics vs. Gym and the effectiveness of both in this respect. Even some Calisthenics athletes with great physiques have been accused of using steroids or secretly going to the gym.