Posts Tagged ‘hardgainer diets’

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! This is normally said to be because that person has a high metabolic rate.

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 metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle building purposes we should be trying to take on a large amount of extra calories that are available to build muscle mass, however this is difficult for hardgainers as they are constantly using up calories at a high speed even at rest. So, what can hardgainers do to counter this? 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. You must avoid this if you are trying to create a surplus amount of calories.

2) Eat double! You need to take on board heaps of calories. To do so, double the portion of food that you would normally consume. Buying extra large bowls, plates and cups will help you not to forget this.

3) Eat 5-7 meals per day. This is critical to build up muscle or even to burn belly fat. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. 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 can slip into starvation mode triggering the release of certain chemicals that will 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 contain very high dosages of exactly the right things that you need. The best times to take them are immediately before and after a workout when your body has the highest demand for them.

Stop performing exercises like concentration curls and stick with classic compound mass building exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These are the easiest and fastest exercises that will build muscles mass fast in the correct places.

6) Stop doing so many 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) Consume plenty of water. It is required by the body for so many different muscle building chemical reactions that you really can not skimp on this one, not at all. Consume liquids regularly.

There we go, give those muscle building tips a try. Do not turn around after a couple of weeks and say they don’t work, be persistent and stick with it for a couple of months and see what the results are. Just go for it? I hope you found our how to build muscle up tips useful.

If you are reading this article then the chances are that you already know 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, what ways around this problem are there for hardgainers? Here is our how to build muscle 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 people! You need to take on board heaps of calories. To do so try doubling up all the portions that you would normally eat. 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 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. 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 goes into starvation mode releasing certain chemicals that are counter productive to muscle building especially for hardgainers.

4) Make use of supplemements. Make use of the fantastic meal replacement powders and protein drinks that are readily available nowadays. These include huge amounts of exactly the ingredients you should be getting. The best times to take them are immediately before and after a workout when your body has the highest demand for them.

5)Quit doing exercises such as concentration curls and any other isolation exercises and just do the classic, large multi-joint exercises. Your workout has to include: dead lifts, pull ups, squats and bench presses. These are the best and quickest method to build muscle mass in the right places fastest.

6) Reduce the number of sets. Muscle mass growth can be ignited by performing just 10 sets per session with only 3 sets per body part. 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) Water, drink it and lots of it. It is necessary for nearly all reactions in the body so this is a real must. Drink lots and often.

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 fast tips useful.