Gaining weight can be one of the hardest tasks imaginable for some people. For those with a fast metabolism, commonly referred to as "hard gainers," building a body up can be as strenuous and demanding as slimming a body down. To gain lean muscular weight, you will have to eat properly, work out regularly and get plenty of sleep.
Weight Gain Diet
Protein is your best friend if you are trying to gain quality weight. You want 1 g to 1.5 g per pound of body weight of protein per day, says Bodybuilding.com. Some good sources of protein are eggs, chicken and fish. Carbohydrates and fat are important, as well, but in moderation. Choose high quality carbohydrates, such as sweet potato, brown rice or vegetables. Avocados and nuts contain healthy fats.
When to Eat
Make sure you eat your first meal within 15 to 30 minutes of waking up. This meal is the most important because it is your first chance to provide your body with quality nutrients. The last thing you eat is important, as well. Before going to bed, choose a slow digesting, high-protein snack. Casein protein shakes work well because they will supply protein to the muscles you've taxed. If you go to bed on an empty stomach, your metabolism will start to eat away at those pounds you are trying to add.
Healthy Snacks
You should drink a shake high in whey protein 20 to 30 minutes before your workout. This will fuel the workout and help your muscles recover and rebuild. Remember, the sooner you eat protein after you finish your hard workout, the quicker you will recover, says Dr. Gabe Mirkin, of Kensington, Maryland, and the author 10 books about health and weight. Protein bars are another healthy snack idea. Pick a bar that is low in sugar and high in protein.
The Workout
Hard gainers should be working out five times a week. For the best results, it's recommended that you focus on training one muscle each day. In addition, you will want to do exercises involving free weights. These weights will yield the best results for muscle gain because they force you to recruit more muscle fibers than a strength training machine.
Sleep & Recovery
Your muscles will rest and recover when you sleep, so be sure to get your eight hours daily. When you lift weights, you cause many "micro-tears" to occur in your muscles. These "micro-tears" will repair and rebuild bigger than before when you rest. Also, be sure to stay hydrated to help your body recover more quickly.
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