Hardgainers are the people having a tough time to increase their weight and muscles. They might have tried all sorts of weight gaining programs, protein-rich supplememts, various exercises but little turn out in their favor. Such people have a high metabolism and so they burn more calories than average individuals.

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.