Muscle Building And Diet Tips For Hardgainers
If you are reading this article then you are more than likely already 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 is said to be caused by that person having a fast metabolism.
Metabolism or metabolic rate is the speed at which your body burns up calories through the natural reactions in the body. 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, how can hardgainers counter this? Here is our how to build muscle up guide for hardgainers:
1) Keep the cardio workouts to a minimum. Cardio-vascular sessions whilst using up calories at the time also increase your metabolic rate so that when you are at rest you will also be burning through more calories than normal. You must avoid this if you are trying to create an excess number of calories.
2) Eat for two people! You need to take on board heaps of calories. You can try to do this by simply increasing your portions two fold from that which you would normally eat. Buy some large sized bowls and plates so that you will not forget about this.
3) Eat 5-7 meals per day. This is critical to build up muscle mass. Your body is only capable of extracting out of the food a certain amount of nutrients at any given time so small frequently meals are necessary to make the most of its capacity. Eating 2-3 meals per day is claimed to slow down the bodies metabolism which is true but this doesn’t mean it is something that hardgainers sould do. Why? Because your body can flip into a starvation state where it releases particular chemicals that actually inhibit the muscle building process.
4) Use supplemements. Take advantage of the great and ever increasing amount of protein drinks and meal replacement drinks that are on the market today. These include huge amounts of exactly the ingredients you should be getting. Excellent moments to consume them are immediately post training and immediately prior to training a this is when your body needs them the most.
Stop performing exercises like concentration curls and stick with classic compound mass building exercises. Your workout has to include: 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. Growth can be stimulated in only 40 minute sessions consisting of only 3 sets for each body part and as few as 10 sets a session. More is generally worse for hardgainers! Stimulate growth then leave the gym as soon as possible and asve your calories for supporting muscle growth.
7) Consume plenty of water. it is very important for the reactions within the body so don’t skip over this one. Consume liquid frequently.
There we go, give those muscle building tips a try. Be persistent with these for a couple of months before your judge them. Just go for it? I hope you found our how to build muscle up tips useful.
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