How to Build Muscle as a Hard Gainer

Hello Ziddis! Don’t we all want to don those chiselled abs and pumped muscles like Michelangelo sculpture? But we are only humans and it is just as difficult to sculpt our body. It requires loads of training, endless calibration and eating right. Building muscle is not a one-size-fits-all. It requires a personalized fitness approach. Let us check out how you can get better at this.

How to Gain Muscle: The Right Eating Habits for Hard Gainers

If you are a hard gainer, you might want to gain muscles from a more strategic viewpoint. It is important on what you eat, how much you eat, when you eat and so on. There are ways you can optimize your diet for muscle growth. Here’s how:

• Proteinous Plate: Protein is the building block of your muscles and you need it the most in your fitness journey. One should aim at 1.6 to 2.2 grams of protein per kg of body weight. Good protein sources could be lentils, chole, paneer and tofu for those who prefer veg or vegan. For those who indulge in a non-veg diet, you can have chicken, eggs and fish to hit your daily protein targets.
• More Healthy Fats: Healthy fats are super essential for hormone production. Having nuts and seeds, olive oil, ghee and avocados helps in getting the right fats in your body. 
• Carbs are not your enemies they are your friends: Do not treat carbs like your enemies. Hard gainers do not shy away from carbs instead they are strategic about how to use them best. Carbohydrates like whole grains, oats, brown rice and sweet potato do not add to your belly and hence make you feel full and satiated and fuel you for your workouts without making you drowsy or overwhelmed.
• Do Not Skip Meals: Skipping meals does not help your body in any way especially not if you are trying to gain muscle mass. You can not starve your body to make it any better. You can have mini meals between your meals comprising of a handful of nuts, some salad and a block of paneer sautéed.
• Stay Hydrated: Staying hydrated is very important for your muscle growth. You could add some electrolytes to your drink to enrich its goodness and make up for lost minerals.
• Timely Meals: When you eat is just as important as what you eat. You should keep a gap of two hours before the workout and have some meals right after your workout. Make sure you do not eat too close to your sleep time.
• Pick the Right Supplement: While you may prioritize whole food as your source of nutrition, there are always some gaps. These gaps can be filled by incorporating some supplements that help you in your muscle-building goals. 

How to Build Muscle Fast for Skinny Guys

Skinny guys may experience some trouble gaining weight. It is a myth that it is easier to gain weight than lose. Both ways it is just as tough and needs one to be very disciplined. But here are some tips that may help skinny guys build muscle:

• Consume More Calories Than You Burn: Making sure you have a surplus of calories is the key to gaining. Make sure you track your intake and exercise to understand how much more you need to eat. This does not mean hogging on junk food but rather having a healthy, scrumptious and nutritious meal without cutting down on carbs or healthy fats.
• Include High Protein Diet: We know that proteins are building blocks for muscles. Having more protein means more food for your muscles to go through their wear and tear and grow sustainably. Keep protein bars handy to snack on while you are on the go.
• Have High-Calorie Meals: This does not mean having burgers, pizzas, or other greasy meals. This means not shying away from carbs and including some fats like nuts, peanut butter, avocados, Greek yoghurt, ghee and more in your meals.
• Increase Your Food Intake: Understand that as you exercise you are spending your energy currency so you need to fuel up too. Make sure that you also increase the size of your meal. Do not get conscious about having more food than you used to. It is your body’s need.
• Take Help of Supplements: Supplements such as gainers could help you reach your body-building goals much faster and more sustainably.

How to Become a Bodybuilder

Becoming a bodybuilder is not a cakewalk. You may feel gains are a good enough start but this is not even the beginning. You need to work extra hard in the gym. It requires you to be dedicated and focused. Your hard work should go into planning your workout and your meals.

• Set SMART Goals: Make sure your goals are feasible for yourself but also a bit ambitious. Gaining about 1 kg per month is an achievable goal.
• Be Consistent In Your Strength Training: Strength training is the core of bodybuilding. One more be dedicated to strength-building activities to build muscle mass and a stronger physique. Be strategic and gradually increase weight and reps as and when you get comfortable.
• Rest, Recover and Resume: Around 8 hours of sleep, 3 meals, 6 mini-meals and some light massaging is the key to keeping yourself on track with your fitness goals.

Takeaway

Hard gainer may start slower but slow and steady wins the race. Make sure you focus on holistic physical fitness rather than just gains or losses. Your food, exercise and rest all play equal roles in helping you reach your fitness goals so make sure you prioritize it. Stay hydrated and fuel yourself well. Being consistent will pay off. Remember that the body you desire to build is a collaborative effort of all your habits. With the right strategy, there is nothing you can not achieve.