Hardgainers Guide On How To Build Muscle And Diet
If you are reading this article then the chances are that you already know what a hardgainer is. If you are nor sure what it means then really it just refers to a person that has extreme difficulty increasing their weight be it fat or muscle! Often this may be due to that person having an overly speedy metabolism.
Metabolism or metabolic rate refers to the rate at which your body burns up the calories it has taken on whilst performing the natural reactions of 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, what ways around this problem are there for hardgainers? Here is our how to build muscle quickly guide for hardgainers:
1) Keep the cardio workouts to a minimum. Cardio workouts will increase the speed at which your body consumes calories both at rest and also uses up calories during the exercise itself. This you do not want if you are trying to create an excess of calories.
2) Eat for two! You need to get lots of calories on board. To do this, simply try to double the amount of food that you would normally eat at every meal. Use oversized bowls so it is impossible to forget this.
3) Take on board every day 5-7 meals. This is critical to build up muscle. 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. 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 may slip into starvation mode and release muscle building inhibiting chemicals.
4) Make use of 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. 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 routine must include: dead lifts, pull ups, squats and bench presses. These will help build the muscle mass that you want in all the correct places on your body in the correct proportions.
6) Reduce the number of 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! trigger muscle growth in the weight room then get out sharpish to conserve your calories for muscle growth.
7) Drink ample amounts of water. it is very important for the reactions within the body so don’t skip over this one. Drink lots and 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. Go for it, if not now when? I hope you found our how to build muscle up tips useful.
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Tagged with: build muscle mass • build muscle up • hardgainer diets • how to build muscle • muscle building
Filed under: Wellness
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