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How to Gain Weight For Hardgainers
One of the biggest struggles for hardgainers is how to gain weight, hence the name hardgainer. Those of us with overactive metabolisms or small appetites find it quite challenging to gain weight and keep it off. How to gain weight for hardgainers takes a commitment to achieve what you think is impossible to achieve. It takes dedication, motivation, perseverance and a strong desire to achieve. A little knowledge can’t hurt either. That’s where this article comes in.
If you are a hardgainer and you want to gain a good, quality weight, then you need to change the way you think about food. If you are strictly a three meal a day, it’s time to let that go. You need to change your mind and start eating 5 to 6 smaller meals throughout the day. If you have a hardgainer’s metabolism, eating three meals a day will not allow you to gain weight. There is too much time between meals for you to maintain an increased calorie intake.
To gain weight effectively you need to know how many calories you normally burn during the day. You can learn this by searching the web for a BMR calculator. This tool will determine what your basal metabolic rate (BMR) is. Once you know how many calories you burn in a typical day, you need to adjust how many calories you eat in a day. To gain weight you need to eat more calories than you burn. It’s not a bad idea to spend a few weeks documenting everything you eat on a typical day. You should record how many calories you take per meal and per day. This will be useful, because once you know this amount you can adjust your calorie intake to a higher level and take in more calories per day.
The best way to get started on how to gain weight for hardgainers is to increase your calorie intake by 500 calories per day. You should do this for 1 to 2 weeks. If you don’t gain weight during that time, increase your calories by an additional 300 to 500 per day. If you gain weight, continue this for a few more weeks. When your weight gain plateaus, increase your calories by another 300 to 500. Continue this process until you have reached your desired weight.
In many cases it is too difficult or impossible for someone to eat 5 or 6 times a day. The solution to this lies in protein shakes. Protein shakes will help you supplement your protein intake as well as your total calorie intake throughout the day. It is good to eat 4 meals a day and drink two protein shakes to make up for the other meals you miss. The convenience of drinking a protein shake is an added benefit. A good tip is to prepare one or two pitchers of your favorite protein shake recipe in advance. Take a thermos big enough to hold two servings so you can drink them on the go.
An important side note regarding what you eat to gain weight. Stay away from foods that contain “low calories”. This is not the kind of weight you want to gain. You should eat foods that promote lean muscle growth. This way as you gain weight and lift weights, you will develop a foundation of solid, lean muscle growth. If youare consuming a large amount of food high in saturated fat, then you will have to work all the harder to burn off that weight to achieve a lean muscular appearance.
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