Mar 15, 2022
How to Gain Weight as a Hard Gainer
For those who can not gain weight no matter what they eat.
When you are a hard gainer gaining weight becomes one of the toughest jobs in your fitness journey. It feels like no matter what you do, how much you eat your body does not want to react to the food.
While few people dream of this type of body composition, hard gainers find this situation quite hard to deal with.
Here in this blog, I will share with you some tips that you can follow to gain weight as a hard gainer; also how to deal with a fast metabolism.
Reason for being a hard gainer
There is no straightforward answer to this question. But the most common answer will be a high metabolism which makes the person eat less. And as someone gains weight only in a calorie surplus, low metabolism makes the job way too hard.
Tips to gain weight as a hard gainer
Here are some tips that I believe can help a hard gainer in gaining weight.
#1 Increase meal frequency
If you can not eat too much food at once divide those calories by increasing meal frequency. As an instance, if you can not have 2000 calories in 3 meals have those same calories in 6 meals.
#2 Consuming high-calorie dense food
When increasing meal frequency is not a solution consuming high-calorie dense food can be. Have calorie-dense food that helps you reach your calorie goal.
#3 Consuming liquid calories
Consume liquid calories as having fluid is way easier than eating solid food.
#4 Decreasing cardio
Decreasing cardio can help in reaching daily calorie need easily and hassle-freely. Because if you burn more calories through you have to consume more.
#5 Increasing calorie intake slowly
Increasing calories just after reading this blog will not be sustainable. Slowly increase the calories by 100–200cal. And do not stop until you go up in 500–700 calories surplus than your maintenance.
Do some resistance training to help build muscle instead of putting up fat. For that have a balanced diet. If you do not know how to create a personalized diet plan check this blog 👇🏻.
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