Individuals who have a hard time adding mass are known as hardgainers. They have high metabolisms and often try for years to gain weight without success. Although most put forth a lot of effort to gain weight many hardgainers make at least one mistake that stops then from being able to add mass. Here are some of the more common mistakes:
Overtraining
Some people still think that they have to work out for four or five hours per day to get big. They have been misled by bodybuilding magazines and by trying to follow the workouts that pro bodybuilders who use steroids do. The reality is that your best results will come by working out for 45 min to an hour 3-5 times per week.
Not taking in enough calories
This might be an obvious one but probably the most over looked. Most hardgainers don't enough calories even though they think they eat a lot. Some days they probably do but it has to be done consistently, day after day.
Doing too much cardiovascular exercise
Cardio is great but too much will keep you from achieving your weight gain goals simply because you will burn too many calories. When bulking either stop cardio temporarily or cut it down to a minimum.
Eating the wrong foods
Although you may have heard you should eat anything and everything when trying to gain weight, this really isn't true. Eating foods that have no nutritional value such as junk foods will prevent you from eating enough good foods that you need to build muscle. Each meal should have a lot of good calories with protein, good carbs and good fats.
Not getting enough protein throughout the day
Protein is vital for building muscle. It is extremely important to get around one to one and half grams per pound of bodyweight. This needs to be done consistently every day. This is a lot of protein and needs to be spread out throughout the entire day so your body can digest it properly. Aim for thirty grams every two to three hours.
Not tracking calorie and protein intake
I know this is a pain and that is why most people don't do it but it's impossible to know how many calories or how much protein you've consumed if you don't keep a record. I suggest getting a small log book that is convenient for you to keep with you throughout the day. Use the first few pages to write down some of the main foods you eat each day such as chicken, oatmeal, protein shakes, etc. Next to them wright down how many calories and how much protein they consist of. Add to these pages each day and soon you will have any easy reference for the foods you eat.
Overtraining
Some people still think that they have to work out for four or five hours per day to get big. They have been misled by bodybuilding magazines and by trying to follow the workouts that pro bodybuilders who use steroids do. The reality is that your best results will come by working out for 45 min to an hour 3-5 times per week.
Not taking in enough calories
This might be an obvious one but probably the most over looked. Most hardgainers don't enough calories even though they think they eat a lot. Some days they probably do but it has to be done consistently, day after day.
Doing too much cardiovascular exercise
Cardio is great but too much will keep you from achieving your weight gain goals simply because you will burn too many calories. When bulking either stop cardio temporarily or cut it down to a minimum.
Eating the wrong foods
Although you may have heard you should eat anything and everything when trying to gain weight, this really isn't true. Eating foods that have no nutritional value such as junk foods will prevent you from eating enough good foods that you need to build muscle. Each meal should have a lot of good calories with protein, good carbs and good fats.
Not getting enough protein throughout the day
Protein is vital for building muscle. It is extremely important to get around one to one and half grams per pound of bodyweight. This needs to be done consistently every day. This is a lot of protein and needs to be spread out throughout the entire day so your body can digest it properly. Aim for thirty grams every two to three hours.
Not tracking calorie and protein intake
I know this is a pain and that is why most people don't do it but it's impossible to know how many calories or how much protein you've consumed if you don't keep a record. I suggest getting a small log book that is convenient for you to keep with you throughout the day. Use the first few pages to write down some of the main foods you eat each day such as chicken, oatmeal, protein shakes, etc. Next to them wright down how many calories and how much protein they consist of. Add to these pages each day and soon you will have any easy reference for the foods you eat.
About the Author:
If you want more tips on how to gain weight check out GainWeightQuick.com. There are a lot more tips on how to bulk up and is very helpful to anyone interested in bodybuilding.
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