Easy Gains for the Hardgainer

Other than the diet improvements, you’ll need a regular exercise routine to increase muscle mass and strength – think big and heavy. Expect to hit a few dead ends in your progress, mainly because of the increasing food consumption requirements, but we promise that a bit of patience and creativity will get you the results you want. Start by trying the following tips.

1. Drink shakes

Include some shakes to your diet. You will sometimes need to eat more food than it seems to be physically possible, so get some help in the form of liquid meals consisting of an equal amount of both carbs and protein. Try having three meals of whole food and three shakes on a daily basis.

2. Eat carbs, carbs and some more carbs

Unlike most of the world that seems to be in a constant war with carbs, you need them in large quantities and all possible varieties – yet, the bigger part of your carbs consumption should consist of complex carbs like whole grains, potatoes and yams.

3. Don’t forget the healthy fats

Fats play many significant roles in the functioning of the body, and one of them is the regulation of testosterone levels – without a decent amount of testosterone in your veins, you can forget about bodybuilding. Opt for foods high in omega 3, omega 6 and omega 9 fatty acids, such as oily fish, nuts, eggs and avocados.

4. Take herbal supplements

In addition to the meals, supplement with herbs and herbal teas that enhance the appetite, such as gentian, echinacea, blessed thistle, centaury and peppermint.

5. Increase muscle stimulation

“Confuse“ your muscles with frequent changes in your training program (every 5-6 weeks, for example) – it will keep them guessing and the new stimulus will push them to work harder. In addition, focus on free weights since they stimulate hypertrophy of the whole body.

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