How to Gain Weight Safely - Building Muscles For Hardgainers the Easy Way
How to Gain Weight Safely...
By Using a Smart Diet Just because you want to gain weight, it doesn't give you a good reason to start eating junky and greasy foods all day long.
Instead, you should still be keeping a healthy goal in mind.
You should be eating foods that most weight lifters and bodybuilders eat (due to their high nutrients) such as brown rice, egg whites, fish, lean meats, fruits, etc.
(visit my website below for a list of foods).
Not only should you be eating nutrient-rich foods, but you should also be taking in lots of protein.
In order for a you to gain weight and build muscle effectively, you have to consume 1.
5 grams of protein for each pound of your own bodyweight! It should be spread out between your meals and with protein shakes as your snack.
You need this protein so that your body and regrow itself and build muscles.
Most importantly, you have to eat six meals per day (not three).
You need to constantly have your body in an anabolic state, and the only way you can do that is if you eat every three hours.
Eating is the most important thing for a hardgainer, and in order to gain weight with healthy low fat foods, you're going to have to eat a lot.
How to Gain Weight Safely...
By Using the Right Supplements When you're taking supplements, don't look for those crazy "too good to be true" products.
Take the basic and proven supplements that work well at building your body.
These include: -Creatine Monohydrate - Gives you more energy, helps you workout more, and improves your muscle building.
-Flax Seed Oil - So many great nutrients...
omega 3 essential fatty acids, fiber, protein, zinc, and so much more -Multi-vitamins - Just to meet your daily needs Basically, those are all you should be taking.
Those will give you what you need to workout, build muscle, and gain weight.
How to Gain Weight Safely...
With Rest This should be a given, but remember that you need sufficient rest.
You should be sleeping and getting up at the same time so that your body has a good sleeping habit.
If you take on lots of stress or you're not getting enough rest, your body will have a harder time recovering from its workout.
Slower recovery = less weight lifting = less weight gain.
So fix it! How to Gain Weight Safely...
By Training Your Way Through As a hardgainer, you need to be training intensively.
This isn't the time to be doing light and easy workouts.
You should be getting in the gym and doing powerlift exercises such as bench presses, dead lifts, squats, over rows, and shoulder presses.
Many hardgainers avoid these exercises because they're hard - but you need to put in effort if you expect to see any progress.
Keep good control and proper movement when you're working out.
You should only be working the muscle that you intend to build.
Many times people at the gym are doing 150 lb weights when they should really only be doing ~100 lb, only because they're doing it improperly.
They're using their body weight or using momentum to help them out.
Avoid that mistake; you don't need to lift weights as heavy as everyone else at the gym.
How to Gain Weight Safely...
By Not Overtraining! I said that training is important.
But too much of a good thing is a bad thing.
You only need to head to the gym 3-4 times a week to lift weights.
Some hardgainers go there 6-7 days a week! If you don't give your body some resting time, it won't recover and grow.
You should usually train every other day so that your body has time to recover...
if after one day your body is still sore, you may have to rest an extra day for it to recover.
As you train more in the future, your body won't have to take as long to recover.
By Using a Smart Diet Just because you want to gain weight, it doesn't give you a good reason to start eating junky and greasy foods all day long.
Instead, you should still be keeping a healthy goal in mind.
You should be eating foods that most weight lifters and bodybuilders eat (due to their high nutrients) such as brown rice, egg whites, fish, lean meats, fruits, etc.
(visit my website below for a list of foods).
Not only should you be eating nutrient-rich foods, but you should also be taking in lots of protein.
In order for a you to gain weight and build muscle effectively, you have to consume 1.
5 grams of protein for each pound of your own bodyweight! It should be spread out between your meals and with protein shakes as your snack.
You need this protein so that your body and regrow itself and build muscles.
Most importantly, you have to eat six meals per day (not three).
You need to constantly have your body in an anabolic state, and the only way you can do that is if you eat every three hours.
Eating is the most important thing for a hardgainer, and in order to gain weight with healthy low fat foods, you're going to have to eat a lot.
How to Gain Weight Safely...
By Using the Right Supplements When you're taking supplements, don't look for those crazy "too good to be true" products.
Take the basic and proven supplements that work well at building your body.
These include: -Creatine Monohydrate - Gives you more energy, helps you workout more, and improves your muscle building.
-Flax Seed Oil - So many great nutrients...
omega 3 essential fatty acids, fiber, protein, zinc, and so much more -Multi-vitamins - Just to meet your daily needs Basically, those are all you should be taking.
Those will give you what you need to workout, build muscle, and gain weight.
How to Gain Weight Safely...
With Rest This should be a given, but remember that you need sufficient rest.
You should be sleeping and getting up at the same time so that your body has a good sleeping habit.
If you take on lots of stress or you're not getting enough rest, your body will have a harder time recovering from its workout.
Slower recovery = less weight lifting = less weight gain.
So fix it! How to Gain Weight Safely...
By Training Your Way Through As a hardgainer, you need to be training intensively.
This isn't the time to be doing light and easy workouts.
You should be getting in the gym and doing powerlift exercises such as bench presses, dead lifts, squats, over rows, and shoulder presses.
Many hardgainers avoid these exercises because they're hard - but you need to put in effort if you expect to see any progress.
Keep good control and proper movement when you're working out.
You should only be working the muscle that you intend to build.
Many times people at the gym are doing 150 lb weights when they should really only be doing ~100 lb, only because they're doing it improperly.
They're using their body weight or using momentum to help them out.
Avoid that mistake; you don't need to lift weights as heavy as everyone else at the gym.
How to Gain Weight Safely...
By Not Overtraining! I said that training is important.
But too much of a good thing is a bad thing.
You only need to head to the gym 3-4 times a week to lift weights.
Some hardgainers go there 6-7 days a week! If you don't give your body some resting time, it won't recover and grow.
You should usually train every other day so that your body has time to recover...
if after one day your body is still sore, you may have to rest an extra day for it to recover.
As you train more in the future, your body won't have to take as long to recover.
