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Posts Tagged ‘hardgainer diets’

You may already be aware what a hardgainer is. However for those of you that do not then basically it is someone who finds it really difficult to put on weight: fat or muscle! Often this may be due to that person having an overly speedy metabolism.

Metabolism also called metabolic rate is the rate at which your body uses up calories whilst performing the natural reactions required by the body to live. If your metabolic rate is very slow then it is easy to gain fat tissue as you are not using up as many calories at rest as someone who has a higher metabolic rate.

For muscle mass building we have to develop an extra amount of calories however for hardgainers this can be hard as they have a high metabolic rate which rapidly burns up calories. So, what can hardgainers do to counter this? Here is our how to build muscle up guide for hardgainers:

1) Keep the cardio workouts to a minimum. Aerobic workouts will clearly consume calories during the exercise but will also increase your metabolic rate so that you continue to burn off calories at a faster speed even when resting. You must avoid this if you are trying to create an excess number of calories.

2) Eat for two people! You need to consume lots of calories. To do so, double the portion of food that you would normally consume. Purchase over sized bowls, which will stop you from forgetting this.

3) Consume 5-7 meals each day. This is critical to build muscle mass. Your digestive system is only capable of absorbing a certain amount of nutrients at any given meal therefore it is wise to spread the meals out to maximise the bodies capacity and ensure the body is never short on energy. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body may slip into starvation mode and release muscle building inhibiting chemicals.

4) Make use of supplemements. Take full advantage of the numerous excellent supplements that are available such as protein shakes and meal replacement powders. These contain very high dosages of exactly the right things that you need. Ideally you should consume them just before and just after your training session when your body will benefit from them the most.

5)Quit doing exercises such as concentration curls and any other isolation exercises and just do the classic, large multi-joint exercises. Your sessions need to involve: dead lifts, pull ups, squats and bench presses. These are the most efficient way to put muscle in all the right places with the least amount of effort.

6) Stop performing so many exercises and sets. You can stimulate growth in short 40 minute intense workouts of just 3 sets per body part and maybe as little as 10 sets per workout. More generally does not equal success for hardgainers! ignite growth then shoot out of the gym and keep your calories available for growing.

7) Drink ample amounts of water. It is crucial for many important reactions in the body so don’t forget to do this. Take on board water often.

There we go, give those tips a bash. Wait for the results and see what they are after a couple of months before you judge them. Just go for it? I hope you found our how to build muscle up tips useful.