People who are very thin and are giving their best to gain some pounds and still facing difficulty are classified as hardgainers. While some people blame their genetics, others believe that it’s the efficiency of their metabolism that burns out their calories throughout the day.
How to gain muscle is indeed a challenging question for hardgainers. Gaining weight is all about eating more and training hard. If you follow this direction you will consistently see your muscles growing and weight increasing.
In short, the body is designed that way. It is due to the natural high metabolism that building muscles and gaining weight sometimes looks impossible. Due to fast metabolism, hardgainers usually believe they have eaten enough. This is simply a major mistake. Being a hardgainer, you must understand the requirement of your body for it to function accordingly.
There are some easy mind-body techniques that can help you when you are brisk walking down the street or performing strength training in the gym. There is nothing complicated or mysterious about mind-body exercise. It simply means that your body and mind are working together.
First of all, you should stay motivated in order to remind yourself that a very healthy and worthwhile payoff lays ahead, a strong, healthy and a new you is emerging. Consistent and effective strength training and exercise will not only result in a more fit and healthy you, but will also improve the way you look, enhance your social interactions and boost your energy level. There are many other benefits for hardgainers to set their mind for muscle gain such as increase in self-esteem and confidence, and relief from stress, anxiety and depression.
Mindset Strength Training
Right from the moment you enter into the gym until the time you come out, set your mind on a positive and confident attitude – even if you are not that confident about it. Strengthening your mindset is the first step to take if you really want an answer for how to gain muscle. Carry a good posture to demonstrate your attitude and confidence positively. Be happy and proud whenever you pass by a mirror. Focus on the positive side of your weight and muscle gain efforts, instead of noticing your physical flaws.
Set realistic Goals
If you believe that strength training and lots of eating will dramatically make your body like your favorite bodybuilder’s, then this is an unrealistic goal that will lead you to nowhere. Set goals that are not only realistic but attainable. Setting goals is a very effective way to stay motivated, but it may affect your attitude if you set goals that are out of your reach. Clarify your target instead of keeping vague ideas in your min. If you set your goals too high, you will soon want to quit them due to frustration.
A realistic game-plan would look like this:
- Regular strength training – 2 to 3 times every week. Do not go for simple exercise, focus on vigorous strength training. However, keep your time limited to 50 minutes for each training session.
- Write down your plan – Having your game-plan in your hand can be motivating. Write down everything that you believe is necessary for a hardgainer to do. Compare your list with what you actually do and make improvements.
- Eat at least 5 to 6 times daily. Increase your consumption of food with a diet that is rich in calories and will help you gain weight and muscles. In a nutshell, bananas, mixed nuts, pasta and whole milk could be a great addition to your daily diet.
- Boost up the functions of your cells and body by consuming plenty of water every day.
- An eight to nine hour sleep every night is a MUST!
Stop referring to those muscle building magazines, to a hardgainer this is like scam. Set your own goals and work according to them. You may be a hardgainer, but not an impossible-gainer.