When it comes to getting fit and trying to build muscle, hard gainers can have a hard time if they don’t know exactly what they are doing and do not take the necessary steps to ensure that their bodies build muscle. Once you know what works for your body type and what doesn’t, you will be well on your way to gaining the physique you desire.
Here are the three biggest mistakes that hard gainers make when they are trying to build muscle:
1. Not eating the proper amount of calories based on their body weight
In order to build your muscle you will need to eat above your maintenance calories. Maintenance calories help you to keep your current weight. You can discover your maintenance calories by multiplying your weight by 14.This means that if your maintenance calories is 2500 per day, you need to eat at least 500 to 1000 calories above that if you want to build muscle. Consuming a lot of calories is very important if a skinny guy is to gain muscle but while getting above average amounts of calories is good, eating the right types of food is equally important for skinny guys.
2. Not eating the right kind of foods throughout the day
Eating the wrong kinds of food throughout the day can be just as damaging to your muscle building goals as not eating enough. Chips, fries, ice-cream, candy bars and sweets are not going to help you to reach your goals. They will only break down your body. The healthy way to eat when building muscle is to eat foods that are high in proteins. You can get protein from meat, such as beef and pork. Chicken, tuna and eggs are great for getting the protein you need as well. You should also consider drinking lots of protein shakes as this will help you to gain weight.
3. Doing too much cardiovascular activity and spending too much time in the gym.
While it may seem that in order to build muscles you should start spending more and more time in the gym. The opposite is actually true. Building muscle is actually not about how much time you spend in the gym. It is more about the intensity of the workouts you do in short spurts. Doing too much cardiovascular activities does not create the kind of muscle strain that the body requires in order to build new muscle. Doing short bursts of high intensity interval training will strain the muscles enough for them to go into recovery mode. Recovery mode is the time the body uses to build new muscles. If you train like this there is no need for you to be in the gym for long periods. All you need is to do high intensity training of different muscle groups daily. Allowing each muscle group to be stressed enough to force the body to build new muscle while recovering.
Here is an example of how I (as a former hard gainer with skinny genetics) at the age of 25 discovered the secrets to gaining 20 pounds of rock solid, shirt splitting muscle in just 8 weeks or less. You can read more about my transformation story here=>20 pounds of muscle in 8 weeks!
So there you have it, the three biggest mistakes that hard gainers can make when trying to build muscle. If you avoid these mistakes you will be well on your way to achieving your body building goals.