5 Tips For People Looking To Gain Weight

           5 Tips for the Hard Gainers

Feeling that your lean muscle mass is the same as it was before joining the gym?  Do you think of yourself as a person who doesn’t gain weight easily? If yes then this article is for you my friend.

Some people having very fast metabolism I.e. the food they ingest is very quickly digested and excreted often face the problem of gaining weight. Don’t worry, little changes to your diet and exercise programs can make a lot of difference and can optimize your muscle growth.

 Genetics is often involved as the body type you have play a huge role so, here are five tips you can follow to make your muscle mass increase.

   1.  Training intensity

Hard gainers should have great intensity in their workouts as they cannot afford to work out for long periods of time. The optimal rest period between the sets should be around 45 to 60 seconds. This keeps the blood pumping and controls muscle breakdown. People avid of taking long rest periods might find it difficult to take short rest periods but it is great way to keep the muscles from breaking down.

    2.  Mass gainers

Mass gainers are the supplements which can benefit anyone who is looking to gain weight. These supplements make a calorie surplus so that your body never runs out of nutrients for the anabolic processes. These are high in proteins and carbohydrates and also has glutamine which is a very essential amino acid required to prevent muscle breakdown. People who cannot meet their daily nutritional needs can invest in a mass gainer.

    3.  Night time calories

While we sleep at night, majority of the muscle repair and the metabolic processes take place. We all release the hormones needed for the recovery of the body. This why sleeping is important.

On an average, a human sleeps for 6 to 8 hours in a day where we don’t have a meal or a glass of water. You have absolutely no nutrients in your body for the long duration so the body uses up the precious amino acids and devours on the precious muscle mass. You must have a meal rich in protein such as casein which keeps releasing protein for 6 to 7 hours. This is found in milk. So have milk or a casein supplement before your night sleep.

    4.  Have ample rest

As discussed above, night time sleep is very important for the body to repair all the broken muscle fibres. Nowadays people are sacrificing their sleep for cash and jobs.

Guys, we won’t grow our muscle mass until we repair them to the fullest and that won’t  happen until we have ample of sleep. Have 6 to 8 hours of sleep every day to fully recover from the intense workouts you do in the gym. 

   5.  Caloric intake

The food we intake, is measured in calories. We must have enough calories throughout the day so that anytime of the day your body is not devoid of the essential nutrients it needs to repair the body. The main reason behind stunted muscle growth is no proper uptake of calories. We workout in the gym, we take our body out of its comfort zone so we need calories more than an average human being needs. So, have enough meals so that your body has all the nutrients it needs.

These are some tips you can follow to increase your weight and add inches on your body.

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