Hardgainers in the fitness world are really thin people who cannot gain weight even in the absence of any dietary restrictions. Skinny guys also have problems going to the gym. Many young people with a hardgainer structure simply do not know how to gain weight, and without normal mass it is impossible to acquire a muscular, sculpted physique.
Tips for fast weight gain for skinny guys
To gain weight for a thin guy, you need to follow the guidelines below. They are specially designed for those young people who do not have a genetic predisposition to be overweight.
Increase the diet
This task seems easier than it really is. Doubling the amount of food consumed per day is not very easy. It is necessary to switch from three meals a day to six meals a day, and, therefore, take food every two to three hours. At the same time, the portions should be full, but not cut back.
For the first few weeks, you will have to literally force yourself to eat through force, since in most cases there will simply be no appetite. An increase in the diet by 500 calories will allow you to gain a kilogram per week. If you add 1000 calories to the food consumed during the day, then in 7 days 2 kilograms will be added to the current weight.
Eat quality food
The daily amount of calories must be brought to 3500 or more, but only at the expense of correct and good food. You should not eat chips or drink sugary soda. The calories obtained from such food are instantly deposited in the fat depot.
You can get high-quality muscle mass only through healthy food. You need healthy fats, carbohydrates and proteins. Calories are important, but what’s behind them deserves even more attention.
Eat more protein
Protein (protein) represents a building material for muscle tissue. It is found in white and red meat, fish, almonds, eggs, milk, peanuts. And in order to have a decent supply of muscle mass, these foods must be constantly present on the menu.
Include carbohydrates in the diet
Foods with high carbohydrates help you gain weight, but not lean muscle mass. Eating oatmeal, baked goods and pasta, brown rice, of course, allows you to add kilograms, some of which will come from fat. This often raises doubts about the advisability of taking carbohydrate foods, but there is a good reason for this.
If you limit yourself exclusively to protein foods, then it will be immediately consumed as a source of energy, but not for building muscles. To prevent this from happening, it is necessary to give the body an alternative, which is bad carbohydrates. At the same time, it is recommended to supplement each meal with fruits and vegetables. They contain healthy carbohydrates.
Always monitor every food you eat
There are many programs and sites for monitoring your own menu. Among foreign resources, such is dailyburn.com, registration on which will allow you to track how many proteins, carbohydrates and calories you need to consume. The algorithm works on the basis of input data, that is, taking into account individual characteristics.
Perform complex physical exercises
To gain the maximum possible muscle mass, you should focus on training, during which deadlift, pull-ups, dumbbell presses, and barbell lifts are performed. You should not make it easy for yourself. Working weights on the rise are required to take the maximum.
Performing complex (compound) exercises involves all the muscles in the process, which, against the background of the presence of a large amount of protein and calories in the body, begin to grow. At the stage of mass gain, it makes no sense to include isolation exercises.
You should always track changes in the body
The main motivating factor for everyone who wants to gain muscle mass is the appearance. Every change that occurs in the body is a consequence of the exercise. And in order to be satisfied with yourself, you need to concentrate on lifting weights, improving your own endurance, and then the results will not be long in coming.
Do not stop there. If at the very beginning of the path the weight being lifted is small, then, having shown perseverance, it will soon increase. The main thing is not to be lazy and force yourself to work through force. This will allow you to develop perseverance, endurance and, of course, find the desired shape.
Take a minute break between sets during training
Rest after each set should be 60 seconds or less. You shouldn’t do more than 12 repetitions at a time. The optimal training range is 6-12 repetitions, but no more. If you lift weights, then it is better to do it as follows: 12 repetitions with 50 kg, rest, another set of 10 repetitions with a weight of 55 kg, and then after a break another 8 repetitions, but already with 60 kg.
Be sure to give your muscles good rest
You can’t work out one muscle group every day. She needs to be rebuilt. Otherwise, exhaustion is guaranteed. Optimally, they wait at least two days, and only then work on the same muscle group again.
Sleep at least eight hours a day
Muscles continue to grow and during sleep. And in order for this process to take place as efficiently as possible, you need to sleep at least 8-9 hours. If sleep lasts less than 6 hours, then the effectiveness of diet and training decreases dramatically.
Exclude cardio from your training program
To avoid to look like a marathon runner or a sprinter, and to find the body of a real Spartan, you must completely abandon cardio. This applies to long distance running. If the desire to include jogging in classes is great, then you need to run either uphill or do sprints, that is, reduce distances to a minimum.
Exercise should be part of your daily routine. And if classes can sometimes be skipped, then this should not be allowed with meals. Otherwise, all efforts to gain weight will be minimized. You can devote all your free time to training, but without good and high-calorie nutrition, progress will not follow.
Realize the need to gain weight
Along with the muscles, fat deposits are also accumulated, which is a completely normal process. To avoid undesirable consequences, you should set a clear goal for yourself as to how many kilograms you need to add, and then, when it is achieved, reduce the amount of carbohydrates consumed. You need to continue to eat vegetables and fruits, but cut pasta, rice, bread to a minimum. Continuing to train and run sprints, you can easily get rid of body fat.