How to gain muscle and not fat :

Gaining muscle and not fat requires a combination of proper nutrition and exercise. Here are some tips to help you achieve your goals:

1 - Eat a balanced diet: To gain muscle, you need to consume more calories than you burn. But this doesn't mean you should eat junk food or overeat. Make sure you are consuming a balanced diet that includes protein, carbohydrates, and healthy fats.

2 - Focus on protein: Protein is essential for building muscle. Try to consume at least 1 gram of protein per pound of body weight per day. Good sources of protein include lean meat, poultry, fish, eggs, and plant-based options like beans and tofu.

3 - Lift weights: Resistance training is crucial for building muscle. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once.

4 - Be consistent: Consistency is key when it comes to gaining muscle. Make sure you are lifting weights regularly and sticking to your nutrition plan.

5 - Avoid excessive cardio: While cardio is important for overall health, excessive cardio can make it harder to build muscle. Limit your cardio to a few sessions per week, and focus on high-intensity interval training (HIIT) rather than long, steady-state cardio sessions.

6 - Get enough sleep: Sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of sleep per night.

Remember, gaining muscle takes time and patience. Stick to a consistent routine and be patient with your progress.