The word HARDGAINER is thrown around a lot and it is usually used when a bodybuilder finds it hard no matter how hard they try to gain muscle and weight naturally.
The label hard gainer has a negative impact on your thought process; basically if you imagine yourself to be a hard gainer then you will always have a mental block preventing you from gaining muscle. Muscle gain is not difficult providing you have the mental thought process to achieve your goals and the commitment required to dedicate your time to the correct muscle building training routines and the correct diet plans. On the following pages I am going to show you the secrets to get from scrawny to brawny.
Muscle Protein
The MASS program will help you gain some serious amounts of weight however there is no point of even starting it is you are going to keep referring to yourself as a hard gainer this mental block will prevent yourself from making the gains you are truly capable of. I know that you are thinking I am talking bull shit but its true if your mind is not in it then you will make minimal gains. We will look at the power of the mind in a later chapter.
Many so called hard gainers make on fatal mistake and that is they do not consume enough calories. Basic biology tells us that is we consume more calories then are body burns due to metabolism then we will gain weight. If you consume less calories then you burn you will loose weight.
10 tips for gaining weight
Below I have constructed 10 important tips which will allow anyone if followed correctly to gain weight in no time.
1) Consume enough calories The general formula for this is take your bodyweight in pounds and times it by 20. This should give you the amount of calories you need to consume to gain weight, obviously its not totally accurate and amounts will vary between individuals but it's a good starting point.
2) Consume enough protein You must be consuming protein in order to gain muscle. Protein is the building blocks of life and you simply cannot gain any extra muscles without it you should be consuming at least 1gramme of protein per 1kg of bodyweight ideally per pound of bodyweight.
3) Consume regular meals You should be spreading your calories throughout the day ideally consuming 6-7 meals per day. By meals I don't mean gigantic meals I mean enough protein and carbohydrates. Meals should be eaten every 2-3 hours throughout the day. A good quality weight gainer could count as a meal it doesn't have to be all food.
4) Always consume protein post workout It is important to consume a good quality protein supplement as soon as possible after a workout your muscles will be Hungary for it.
5) Sleep is important Your body grows when it is in its resting stages so try and get at least 8 hours sleep per night.
6) Drink plenty of water It is important that you keep your body hydrated so consume a glass of water with meals and between them.
7) Do not skip meals But if you do don't worry to much just eat a little more on the next one
8) Keep increasing your calories Every couple of weeks increase your calorie intake slightly to make sure that you will continue to gain more weight.
9) Basic exercises Stick to basic exercise movements such as bench presses and pull ups, these compound movements work large muscle groups and will build a good foundation.
10) Never give up If you find you are not making any gains, never give up try harder and keep motivated.
There you have it, 10 easy to follow steps that will have you gaining weight in as little as 2 weeks completely naturally. Remember consistency is the key to great results, and no matter what don't give up.
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