There has been a lot of focus on ways of losing fat in the fitness industry. This has lead to many articles being published on ways to lose fat without giving attention to the skinny people in the society. A lot of skinny people out there also crave to have good looking body physique which comprise of lean body muscles.
People generally assume that gaining weight is easy, and all you have to do is eat twice as much. This can not be further from the truth especially if you are a hard gainer with a very fast metabolism.
There are some factors which you have to consider if you want to put on weight. If you apply these factors then you will be able to gain weight even if you are a hard gainer.
1. Take five meals a day
If you are a follower of the three meals per day routine then you need to switch from these routine and start taking at least five meals a day. If you are a hard gainer the body needs to take in about 400 to 500 calories a day and if you follow the three meals per ay routine the body will be unable to do this. If you are a hard gainer then it means your body has difficulty when it comes to absorbing food and therefore increasing the frequency of eating will increase the amount of food absorption. Your meals should contain foods which have a high calorie density. This includes proteins and simple carbohydrates. You should limit the amount of fibrous carbohydrates and vegetables in your diet because they have a low calorie density.
2. Avoid aerobics
Aerobics often lead to the burning of body fat and since your intention is to gain weight you should avoid it. By avoiding it I don’t mean completely because this form of exercise is very effective when it comes to preventing heart conditions.
3. Train using weights
This is the best form of exercise when it comes to gaining weight. The weight training exercise should be very intense. In weight training it’s all about the intensity of the training and not the amount of training per week.
You should stick to training which involve compound movements because they are very effective when it comes to working the whole body.
If your intention is to gain weight avoid overtraining as not only could it lead to injury but it can also make you lose calories.
The best form of workout for you should be high intense, short duration training. This will make you avoid burning a lot of calories which you really need in order to gain weight.
Weight lifting will help you get a good body composition and posture because they lead to increase in lean muscles and strength of the bones.
4. Allow your body plenty of rest
Rest enables a person to save on the amount of calories he uses up in a day. The saved up calories will be very useful in muscle building.
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