Let’s face it – we all know someone who struggles to gain weight and muscle mass. Some say these people are ectomorphs, and they often find it tough to put on even a few pounds, let alone build significant muscle mass. But an ectomorph can be totally different than a true hardgainer.
Skinny ectomorphs usually have an issue with eating. When introduced to a high quality diet, enough calories and proper training routine, ectomorphs start building muscle mass.
True hardgainers on the other hand, have a real problem with their body composition, not just their weight. They carry very little muscle mass, have narrow shoulders, skinny arms and legs, and at the same time they can carry more than 20 % of body fat, making them skinny-fat.
It seems like there are a lot more guys struggling with the ‘skinny fat’ issue these days. What I think is behind this trend isn’t just the quality and quantity of the food we’re eating, but also the impact of stress on our hormones. You see, a true hardgainer will most certainly have low testosterone and growth hormone levels and at the same time – high cortisol levels.
So, how can a hardgainer reduce stress ?
Although there are a number of ways you can lower stress, the best thing a hardgainer can do to correct his hormonal balance is to reduce the stress by improving sleep quality.
So if you want to build muscle, gain strength and lose fat – good quality sleep is equally important as a good diet and proper training. Here are a few tips that will ensure you a good night sleep:
– Go to bed early and try to get 8-9 hours of undisturbed sleep.
– Wind down! Don’t exercise right before you go to sleep. Leave a few hours for winding down before you go to bed.
– Have a hot shower before bed. This will help you relax.
– Take out all the electronic devices from the room you sleep in, especially your mobile phone.
– Stop eating about two to three hours before you go to sleep. This way you give your stomach some time to digest your food.
– Make your dinner protein rich and cut the high glycemic carbs. This can help you increase testosterone and HGH levels.
Like we said, nothing is more important for your health and success in the gym than a good night sleep and a solid meal. So don’t go looking for some supplement that will help you burn fat and build muscle before you correct the basic things first.
Hi my name is terence I am a hardgainer. I have struggled to gain weight and musclemass for as long as I van remember. I also have 3 kids 1 if whom never sleeps the whole night through. I also work through an agency so money is tight. I cannot afford to buy the correct foods required. Telling people they need to eat more and sleep more really isn’t what is practical. Your advise is very broad spectrum based and doesn’t take into account people lives and circumstances. We are all different, have different responsibilities. Reconsider your advise to take that into account.
Hi Terence
We’re sorry but that’s what it takes to gain muscle. We would lie if we tell you that there is a magic pill and you don’t need to buy quality food and it’s going to be easy. Unfortunately it’s very hard to build muscle. It takes money, dedication and hard work. Some of us also have kids and work 15 hours a day to buy the right foods and supplements, but hey that’s our life and we do the best we can.
The truth is the truth. Whether you like it or not, it is still the truth.
Focus on staying healthy and your kids for now. There will be time when they are older to focus on yourself. I’m 52 and in better shape than I’ve ever been. In my 20’s, I weighed around 155 soaking wet. I’m 6′ 1″. Now I weigh 185, and I’m in the best shape of my life. Been lifting for 5 years. So, basically, all I’m saying is, you have time. ☺
men, the more i read how ectomorphs need to train the more my dream of becoming muscular is disappearing. it’s very hard to face
i don’t understand how I’m supposed to sleep 8-9 hours and eat 6 meals in a day i don’t understand how a normal person can do that.
but i will stay try.