You eat and eat some more but you are still small. You step on the scale but the needle won’t budge. You can’t remember where was the last time you put some more weight on the bar. Chances are you are a hardgainer. As a true hardgainer you’ll always have tough time gaining muscle and strength, but have no fear, there is still a solution. Check out these 8 hardgainer tips, maybe you missed some of them before.
1. Sleep more
Hardgainers recover slower than other people. If you don’t sleep enough, it will affect your results big time. Try to sleep at least 8, and preferably 9 hours a night if there is a possibility. Working out before you recovered enough will only destroy your hard earned muscle — a situation you are trying to avoid. Relax, sleep, recover, and grow!
2. Eat more food, but don’t overeat
Unless you fond of walking around all day with a full stomach, stop eating low-calorie foods. These foods will not help you reach your goal. Try to eat high-calorie foods instead. The majority of hardgainers need at least 20 calories per 1 lb of body mass to start gaining weight. Concentrate mainly on protein and complex carbs, but don’t skip the fats either.
3. Drink high-calorie drinks
Liquid form calories are digested faster than the solid ones, thus, it will be easier for you to consume the required amount of calories per day.
In addition to protein shakes before and after workouts, drink at least one high calorie drink a day. The drink should contain high calorie foods, such as : peanut butter, olive oil, oat flour or cereals, milk, yogurt, frozen fruit, and/or cottage cheese. If you find it difficult to consume the required amount of calories on a daily basis, try consuming another one of these high calorie shakes during the day.