By Kyle Winston
Even after a good gym session, healthy workout and good diet,
many people are still found helpless, for they do not gain even
an ounce of muscles due to a fast metabolism. Such people are
also known as Hardgainer's. This article will help you with ten
essential points you would need as a Hardgainer in order to pack
on muscle mass.
The first thing that you need to do when trying to gain weight
& muscle mass is to start eating a healthy balanced diet, that
includes plenty of fruit, vegetables and starchy foods, potatoes
and rice, even protein-rich foods like meat, fish, eggs and
lentils and dairy products.
The two main types of healthy diet are, eating the correct
amount of food for good amount of energy and eating a variety of
foods to make certain that you're receiving a balanced diet.
Following are some tips that will assist you towards eating
right and good:
1. Base your Meals on Starchy Foods
Starchy foods like bread, cereals, rice, pasta and potatoes
play a very significant role in giving energy and power for any
training session. Apart from being an excellent source of
energy, these are also a major source of different nutrients.
2. Eat Lots of Fruit and Vegetables
- A glass of fresh juice and a sliced banana with your cereal
- A salad at lunch.
- A pear as an afternoon snack.
- A portion of peas or other vegetables with your evening meal.
You can select from fresh, frozen, tinned, dried or juiced,
however keep in mind potato is a starchy food, not a fruit or
3. Eat Fish
Fish is a rich source of protein as well as vitamins and
minerals. Try to have at least two pieces of fish weekly,
including a piece of oily fish. You can select from fresh,
frozen or canned, although bear in mind that canned and smoked
fish can be rich in salt.
Some fishes are known as oily fish for the reason that they are
rich in a few types of fats, called omega 3 fatty acids, which
can lend a hand in keeping your heart healthy. Even though
nearly all of you should be eating more oily fish, pregnant
women as well as women who have a baby must eat a maximum of 2
pieces of oily fish weekly.
4. Cut Down on Saturated Fat and Sugar
Stay away from these two types of fat:
- Saturated fat – if we take in an excessive amount of this
fat, it can raise the cholesterol levels in the blood, which
increases the possibility of developing heart diseases.
- Unsaturated fat – if we take in unsaturated fat it lowers
blood cholesterol levels.
5. Increase your Protein intake 10 times more than what you
have usually, after all protein is what muscle is made up of. So
the better you can recover after training the better chances you
have for packing on mass. Try and eat 1.5 per grams of protein
per every pound of body weight you have.
6. Drink a Lot of Water
There is no such magic quantity of water that you have to drink
daily. Generally, drinking 8-12 glasses a day is significant but
if you’re a bodybuilder you need to drink lots of it, for it
helps your muscular development.
The time when you drink water is also very significant. If
you're going away to sports practice, a game or simply working
out or playing hard, drink water prior to, during and subsequent
to playing. Don't ever put it out of your mind; therefore always
carry your water bottle with you. You can't give your best
performance if you're thinking about how thirsty you are.
Furthermore, dehydration can discourage you from being as quick
and as intelligent as you'd prefer to be. A severe case of
dehydration can even make you sick; therefore always keep that
water bottle with you when the weather warms up. Apart from
being a dehydration reliever, water also is energizing and has
Your body keeps you hydrated by regulating the water in your
entire system. If your urine has ever been slightly light
yellow, your body might have been throwing away the extra water.
When your urine is very dark yellow, it's lacking of water,
perhaps its time to drink up more water.
When trying to pack on the mass, remember, in order to gain
weight, it’s always calories in v/s calories out. So eat more
calories than you can burn in a given day and you will gain
muscle mass. Try to eat healthy food as much as you can as your
goal is to put on muscle not fat.
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