9 Things Every Hardgainer Should Do to Build Muscle

Hardgainers perform high intensity training. 

They work very hard in order to gain muscle mass. These people have fast metabolism, so it is considered that their bodies burn fat faster. 

 

However, there are many things that hardgainers should take into consideration. An inadequate intake of nutritional food, overtraining, or lack of sleep can be a reason for not gaining muscles. 

Eating should be your favorite hobby 

Your diet is also an important part of your exercise program. Healthy eating should be one of your top priorities if you want to put on weight healthfully. Water, proteins, carbohydrates, fat, vitamins, and minerals are your body’s fuel. You need these nutrients to boosts your metabolism. Eat 5-6 meals per day in 2-3 hours interval. 

Limit your workout to an hour or less 

Workout less than an hour but perform high-intensity exercises. According to a study, performing a demanding exercise for over an hour can affect your hormones. 

Supplements are not good for your training and diet 

Supplements add more water weight rather than muscle. You can only take some multivitamin/multi-mineral supplement. 

Eat over maintenance 

Look for foods that are more calorie-dense. Then, combine them with workout to put on weight and strengthen your muscles. 

Progression should be your priority 

You should focus on getting stronger in order to get bigger. But, don’t push yourself too hard in the gym. Perform the workout in less than one hour. 

Perform different types of exercises

Vary your workouts to strengthen your muscles. 

Take a rest

When trying to gain weight, you should limit your cardio exercises. You can only do low-intensity cardio 2-3 times a week. 

Take a buffet meal once a week

Do this after an intense workout. In this way, you’ll train your body to process more food. 

Drink your calories 

 

Prepare your own shakes. Use protein powder, peanut butter, milk, fruit, yogurt, oatmeal, and other similar ingredients. 

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