Never follow these weight gaining programs blindly because what suit for others may not be admissible to your body. Here are a few tips to note before you engage in any of the program:

1. Every individual has a unique body structure. The structure of the human body, his weight and growth of his muscles is highly governed by nature of one’s genes. Hence some people are fat while others are thin.
2. Your daily calories requirement might vary widely from average. Some people has high BMR (basic metabolic rate) i.e., their body requires more calories than average. You must be able to adjust your calories intake by increasing it by 500 extra calories per day.
3. Decide on your weight gain goal. For example a gain of 2 pounds per week is feasible for an average individual. You should be ready to make necessary changes to your lifestyle and your eating habits to ensure you get enough calories to results in weight gain.
4. Do not gulp down any foods that come in your way just because you are intending to put on weight. Make a smart choice amongst the food items that are low in cholesterol, salts, sugars, and high in proteins content along with providing you enough calories.
5. Some people has a belief that taking a high proteins diet will help them to gain muscles and weight. But it is recommended that out of the total calories you consume, 50% must come from carbohydrates, 30% from fats, and 20% from proteins. RDA (recommemded dietary allowance) of proteins intake is 1 gram per kilogram body weight. This mean that a 60kg individual must not take more than 60 grams of proteins per day.
6. Some people blindly follow a diet because it is stated so in the weight gain program. But beware of the fact that you consider these food items for various disorders diabetes, blood preesure, cholesterol, allergies and kidney disorders. Hence a dietitian or nutrition expert can help you to prepare cutomized diet paln according to your body structure and composition.
7. Various weight gain program pitch you to buy their protein supplements which are supposed to increase your muscles and weight. But you should take these supplements with proper proportions and under expert guidance to avoid any side-effect. You should take other necessary precautious like drinking enough water along with these supplements to ensure proper outputs.
8. Your weight gain program must include proper exercise schedule along with balanced diet. If your program lacks exercise, then you will be just gaining body fats and no muscles. This will make you look passive and out of shape. See to it that your weight gain program has enough compound strength training workouts to put on muscles also.
9. Consider the fact that your weight gaining program should not include excess of protein supplements, shakes, powder which you are substituting for your daily meals. Remember that with enough calories and proteins, natural food items provide you with vitamins, minerals, and anti-oxidants which are very essential for proper functioning of all bod tasks.

In conclusion, every individual has an unique body structure and lifestyle different from others. Make necessary changes in the diets, exercises, and supplements mentioned in the program to suit your needs. Do not just follow blindly the instructions in the weight gain magazines without consulting an expert.

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Thin and underweight people are often amused by the proteins supplement advertisments to increase their muscle weight fast, but just having proteins will not ensure you the desired results. While othere, like the obese, have more of their weight from body fat rather than muscle mass. This people often look bulky and out of shape.

And the answer to acquire huge lean muscle mass, is the combination of strength training exercises and proteins rich diet. It really plays an important part in achieving your shredded body.

By now, you should know that the excess of proteins supplements you consume might not at all be used up in your body.  Proteins, unlike fats and carbohydrates, are not stored in our body. Excess amino acids from proteins are drained off through your urine.

Exercises breakdown your body muscles and so building new muscle requires proteins which can then be taken from your daily proteins supplemets diet. Hence, the stress and strain training followed by high proteins rich diet helps you gain huge and lean muscle mass fast.

I’m not going over proteins supplement in this section. You can find out more from my previous post on Calories to Gain Weight or Protein Supplements to Weight Gain Process. Rather, let touch on on some of the simple workout that can help you gain muscle fast and naturally.

Strength training or resistance workout is by far the most efficient type of exercise in increasing your muscle size. That’s why bodybuilders are big and muscular in size. Below are some simple exercises you can workout anytime:

• Bar dips - involve supporting yor body weight with both your hands and rasing-lowering your body alternately. It works out mainly your chest and triceps.
• Pull-ups - hanging on pull-ups bars and lifting your whole body weight. They are very effective in developing your shoulders, upper backs, arms, and upper body muscles.
• Bench-press - involves lying on your back and lowering the weight steadily just above the chest and then lifting it up again. It develops your pectoral muscle, chest, and tricep.
• Barbell-rows - helps to workout your abdomen, hips, arms, and back muscle.

Dumbbells can be used to perform various exercises specially aim to develop a certain muscle group.

Therefore, even though natural source of proteins supplement can adequately provides you with enough energy for your daily workout, if you don’t exercise, there is not much breakdown of your muscle. The muscle sythnesis process gain momemtum after exercising followed by a high protein rich diets, you will benefit the most to gain lean muscle mass fast.

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• How To Gain Weight And Build Muscle For Hardgainer (2)

While an average person requires about 2,500 calories, hardgainers might require 500 calories or even 1,000 calories more. Futhermore, they need to put on extra 500 calories daily to gain weight steadily. They must consistently follow their high calories diet and adequate exercise schedule for about 3 months to see visible results.

It’s really a big challenge for hardgainers. If you are one of them, the following few pieces of information may help you out:

1. You need to consume excess calories than an average joe since you are having a high metabolism. Your calories intake should exceed your metabolism rate to help you gain weight.
2. Do not follow the regular weight gain programs. You need a modified one keeping in mind your metabolism rate. It should have a balanced diet and workouts to suit your needs.
3. It is better you do not consume your meals in bulk but divide it into 4-5 meals and 2-3 snacks after an interval of 1.5-2 hour within each.
4. One positive point to note is that as a hardgainer, you have a high possibility to gain weight from muscles and very less from body fats.
5. You should limit your exercises. You should not do stress exercises for more than 45 minutes at a time and three times a week. The “more you exercise more you gain weight and muscles” will not work in case of a hardgainers. Excess exercises can make you lose your weight instead.
6. You should check your weight once in a week after you start a weight gain program. If there is no desirable increase then you should increase your food intake. Increase of 1.5-2 pounds is desirable for you.
7. Modified your workouts to gain better results. Go for compound training and free weight workouts which have shown good results for hardgainers. Exercises must be steadily increased for duration and intensity.
8. Take enough carbohydrates and fats to assimilate the extra proteins your are consuming,
9. Minimize your calories expenditure. As a hardgainers, you are already burning more calories than average. You should try to avoid calories spend on activities like aerobics, running, cycling which give yo no fruitful results.

Increase in calories intake and minimizing calories expenditure must be the goal for hardgainers. Exercises must be done for a limited time and must be suitable modified. Consistency in efforts is very essential to gain desired results.

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