If you are reading this article then you are more than likely already aware what a hardgainer is. If you are nor sure what it means then really it just refers to a person that has extreme difficulty increasing their weight be it fat or muscle! Often this is put down to the fact that that person has a really fast metabolism.

Metabolism or metabolic rate refers to how speedily your body can use up the calories it has taken on by processing the normal chemical actions required by the body. If your metabolism is particularly slow then it will be easier to put on fat tissue as you are not burning up as many calories at rest as someone with a faster metabolism.

For muscle building purposes we need to create a surplus of calories but for hardgainers this is a difficult thing to do with such a high metabolic rate as it is rapidly being burnt off. So, what ways around this problem are there for hardgainers? Here is our how to build muscle quickly guide for hardgainers:

1) Keep the cardio workouts to a minimum. Cardio-vascular sessions whilst using up calories at the time also increase your metabolic rate so that when you are at rest you will also be burning through more calories than normal. You must avoid this if you are trying to create an excess number of calories.

2) Eat double! You must eat lots of calories. To do so, double the portion of food that you would normally consume. Buy some large sized bowls and plates so that you will not forget about this.

3) Take on board every day 5-7 meals. This is critical to build up muscle or even to burn belly fat. Your body can absorb only a fixed amount of nutrients at any given time that is why spreading out meals is necessary and to ensure the body is never waiting for food. consuming 2-3 meals/snacks a day is said to slow down the bodies metabolic rate which is true but that does not mean it is something that you should do. Why? Because your body may slip into starvation mode and release muscle building inhibiting chemicals.

4) Use supplemements. Take advantage of some of the excellent meal replacement powders and protein shakes that are available. These include huge amounts of exactly the ingredients you should be getting. Great times to take them are just after training and just before bed as these are times when your body is going to need the nutrients most.

Quit performing exercise movements that are not mult joint exercises like concentration curls, only do compound exercises. Your program should include: Squats, dead lifts, pull ups and bench presses. These will help build the muscle mass that you want in all the correct places on your body in the correct proportions.

6) Reduce the number of sets. Growth can be stimulated in only 40 minute sessions consisting of only 3 sets for each body part and as few as 10 sets a session. More generally does not equal success for hardgainers! Stimulate growth then get out of the gym and save your calories for growing.

7) Drink loads of water. It is required by the body for so many different muscle building chemical reactions that you really can not skimp on this one, not at all. Consume liquids regularly.

There we are, give those tips a try. Be persistent with these for a couple of months before your judge them. Simply try them out and see what happens? I hope you found our how to build muscle up tips useful.

Tags: build muscle mass, build muscle up, hardgainer diets, how to Build Muscle, muscle building
Filed under: Fat Loss