how to build muscle mass in a year
Today I want to share with you some quality
advice on how to gain weight. Now I caution you
that this is for the really skinny guy looking to
really gain weight because they barely have any
meat on their bones. I know what it is like when
you feel like you eat all the time and have nothing
to show for it. I have been there. I also
understand the feelings that you feel when people
start to resent you because you can eat whatever
you want and not ever gain a pound. They don't
realize that to skinny guys, this is a curse more
than it is a blessing at times.
However I also despise people saying that they
have 'tried everything but nothing works'. This is
the biggest lie that you need to stop telling
yourself. You may have tried a couple of things
but trust me, you just haven't tried the right
things yet. Here are 9 tips that will help you to
start to gain weight in no time at all. These are
tips I have personally used and I guarantee they
will work for you.
Here are my top 9 Tips to Gain Weight:
TIP 1 TRAIN UNDER AN HOUR
You should be keeping whichever program you are
doing to no more than 1 hour of duration. Be sure
that you are focusing on keeping the intensity
high rather than making the workout drag on.
There have been countless studies on how nasty
things happen in your hormonal state after
training hard for more than an hour. Plus, when
trying to gain weight, we want to work out harder
rather than longer.
"YOU SHOULD BE KEEPING WHICHEVER
PROGRAM YOU ARE DOING TO NO MORE THAN 1
HOUR OF DURATION."
TIP 2 MAKE EATING A HABIT
Listen, I know in the beginning of this post I was
sympathetic to your problem, but I am also here
to say, Suck It Up. I can tell you that to gain
weight, you need to focus on making your meals
a habit rather than an afterthought. Your body is
pre-programmed with your genetic disposition.
And in your case, you have a very fast
metabolism that digests and burns calories
quickly. So even though you might eat 3 meals a
day, and they may be high calorie meals, your
body is going to burn through these very quickly.
Instead focus on having 5-6 meals a day spaced
2-3 hours apart so that your body is constantly
being provided with something to metabolize and
build muscle.
RELATED VIDEO CALCULATING
YOUR CALORIC INTAKE AND
MACRONUTRIENT BREAKDOWN!
WATCH THE VIDEO - 04:28
Unable to play the video.
TIP 3 STOP RELYING ON
SUPPLEMENTS
I have been in your shoes, and I can't count how
many times I have fallen prey to the supplement
industry. You have to understand, a supplement
is exactly as the name implies...A SUPPLEMENT.
It is not going to make or break your gains in the
gym. The majority of supplements being marketed
to hardgainers looking to gain weight are focused
on increasing water weight instead of muscle
which after you come off the supplement, your
weight will drop again. The only supplements I
recommend are protein powder and perhaps some
Gatorade after workouts.
TIP 4 TAKE IT EASY
As naturally skinny guys, you have to stop
moving around so much. It's just a part of who
you are, but you might fidget or move around a
lot in the day. Learn to relax a bit more and try to
limit activity outside of the gym as much as
possible when outside of the gym so that your
energy is put forth to good use.
TIP 5 UNDERSTAND CALORIC
SURPLUS
This is another thing I am very tired of hearing.
'No matter what I do or what I eat, I can't gain
weight'. I have heard this countless times and I
am here to tell you that you are dead wrong.
That's OK, because I actually said the same thing
until I realized the truth. Most people think they
are eating a lot and you just may be. But no
matter what you are eating, if you are not gaining,
you are not eating enough. Most times, you
should re-evaluate your diet as well and focus on
more calorie dense foods. But you need to eat
more if you are not gaining.
Also, when changing your body composition, you
will need to 'force' things a little bit. Your body
doesn't want to change and it doesn't care to
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