If you are facing problems to increase your body weight to build muscle despite of trying all the weight gaining programs, then yo might be belonging to the category of hardgainers

Hardgainers are considered to have high metabolism which inhibits their weight gain routines But do not get discouraged as you have few secrets yet to be tried out.

All you need to do is to follow a program specially modified which must include proper diet along with a balance exercises. As your metabolism is high, you need more calories than average individuals. Average calories requirement for men is 2500 calories and for women is 2000 calories. So for people with high metabolism, it may be 500 to 1000 more calories.

You need to perform correct exercises in correct porportions. The more you exercise the more your muscles grow. You should exercise for 3 days a week and not more than 45 minutes.

If you do excess exercise, you might eventually lose your weight.  Do not directly start with strength training exercises. Increase your workout and intensity steadily to gain positive results. Once you are comfortable with lifting certain amount of weight, your muscles will no longer grow any further unless you increase the amount of weight you are lifting.

Some trainings are especially helpful to hardgainers. Try out compond exercises which utilize more than one joint. Such exercise will work out most of your body muscles.  Your legs contain the largest muscles group and squat workout can help to develop them.

Free weight exercises and dumbell exercises are highly recommended for you. Barbell rows, dead lifts, bench press can also be tried out in variations to develop your muscles.

Do not subsitute protein supplements and weight gain powders for your exercises cand balance diet. These supplements are proved to work little for hardgainers. Having supplements seems to be a convenient way out to weight gain and muscles growth, but unfortunately for hardgainers, correct exercises and a high calories diet is the only way out.

Research suggests that might eating habit could help you to gain weight fast. Well, you can try out this trick if it  work on you. You can have a small snack after your dinner and before bed. Drinking a cup of milk before going to bed might prove useful.

As a hardgainers, it is really diffcult to gain weight and muscle due to having a high metabolism. Only through increase in calories intake and steady trainingsare prved to beneficial to you.

To gain healthy weight naturally, you have to consume more calories per day to increase your body weight steadily. How much to consume depend on individual metabolism.

What is calories actually?

The food items that you eat provides you with the energy to do your daily tasks and this energy is measured in calories.

To determine the extra amount of calories needed, first you have to understand a few facts:

1. Average calorie requirement to carry out daily tasks for men is about 2,500 calories while that for women is about 2000 calories.
2. Daily calories requirement solely depends on the nature of your work but make sure that your daily intake of calories never fall below about 1,450 calories.
3. You need about 3,500 calories to gain about 1kg-1.5kg of weight per week (on an average considering low digestive efficiency for few people).
4. Plan to take 500 calories more per day to steadily gain weight.
5. Just sitting and writing can make you spend about 100 calories per hour.
6. Walking, doing housework and other such moderate activities can cost you about 200-300 calories per hour.
7. Intense physical activities like running, playing tennis, pulling heavy weight object, exercises by athletes require about 400-500 calories per hour.

Once you determine your daily calories requirement, you can increase it intake accordingly. The nutrient and calories content of the food you are consuming are also important result in weight gain:

• Carbohydrates provide 4 gram of calories per gram,
• Proteins provide about 4 gram of calories per gram,
• while fats provide about 9 calories per gram

You should plan your daily meals accordingly to achieve your target requirements. However, to increase weight many people tend to consume more of fat-rich food items to gain more calories.

 Fat-rich foodstuffs have more energy content (more calories per gram) and will increase your body weight. But proteins are utmost important in building your muscles which in turn increase your body weight.

Weight gain from increase in muscle size is considered healthier than just increasing in body fat. A well balanced diet suggest that of the total calories intake, 50% must come from carbohydrates, 30% from fat and 20% from proteins.

Therefore, your daily calories intake to gain weight should be planned keeping in mind your requirement as per your sex, age, occupation, and your eating habits.