10 Rules Every Hardgainer Should Follow If They Want More Muscle


5. Reduce cardio a lot

Hardgainers which have struggled to put on weight all of their lives should not be too concerned about doing cardio. They seem to expend calories just by laying on the couch and doing nothing. If you are already skinny and have lean muscle mass, but want to gain a lot of muscle mass and do it fast, you will want to avoid doing cardio as much as possible. When you are in a muscle-building phase, the hardest cardio should be a simple walk in the park.

6. Eat a lot more, you need more calories

The key thing here is that you must ensure that you eat more calories than you actually expend throughout the day. The caloric goal you should aim for is 15 to 17 calories per pound of bodyweight as a starting point, after which you are free to tweak it any way you want to see how the body will respond.

7. Put a priority on protein

The daily protein consumption goal is in the range of 0.7 – 1 gram of protein per pound of bodyweight. That gets you at 160 grams if you happen to weigh 160 lbs, which is pretty hard to ingest on a daily basis, especially for someone who is not used to eating big amounts of food. If you want to succeed stuffing it in, you should opt for smaller meals throughout the day with protein being the biggest component. The best protein sources are chicken, fish, red meat, milk, yogurt etc.

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8. You should not ignore carbohydrates though

There are several reasons for this. First, they are a big calorie source and second they provide energy to our bodies, which is something we need to endure the intense training sessions. Eating a diet that is low in carbs will drastically decrease physical and mental performance as well as how much muscle mass you can build. Every diet should be composed of 30-35% of protein, followed by healthy fats at 20%, which leaves the rest – 50-60% of daily calories from carbs. Opt for complex carbs and avoid the white products like white rice, sugar, and flour and experience the carb’s full benefits.

9. This is a marathon, not a sprint. Have patience.

You shouldn’t think of your fitness journey as something that only needs to be done only for a few months. It is a lifelong dedication. Getting results takes time and you should remain disciplined and patient. If you eat a healthy and balanced diet and following a good training program you will be able to see noticeable results pretty fast.

10. Know you can do it

Putting on muscle mass is a very logical and natural process. Everyone can do it. Some people get bigger a lot faster than others because they have good genetics, however the point is that everyone can gain a significant amount of muscle mass if they have a good plan and are consistent.


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