When it comes to building more muscle mass, many people tend to focus on protein and carbohydrate intake, unwisely forgetting to take fat into account. The problem is, without eating a moderate amount of healthy fat, you're denying yourself the possibility of achieving what Hans and Frans might call maximum pumpitude.

A study that appears in the journal Medicine & Science in Sports & Exercise reveals that guys who ate a normal diet that included a moderate amount of fat gained 5 pounds more muscle than guys who followed a low-fat diet. And, the guys in the first group also experienced an 86 percent increase in strength over the second group.

Fats are a necessary part of a well-rounded diet, provided they are being sourced from healthy foods such as nuts, avocados, olive oil, seeds, and flaxseed oil. So, hear me now and believe me later ... get your fats if you want to pump up!!