How-To-Build-Muscle-For-HardgainersIf you have been frustrated and searching for How To Build Muscle and Gain Weight this post will help you understand and get results.  Sometimes you can be doing  everything right and just one thing wrong and it can make a difference. If you’re reading this article you must be a hard gainer, no matter what you do for some reason you cannot seem to put on muscle and weight.

You know you’re working out hard, you stuff yourself full of food all day long and still can’t gain weight. Let’s take a look at a couple things I have experienced in the past and see if there is something there that can help you.

Importance Of Protein

If you’re trying to build muscle the first thing you want to check is your protein level. I know when I was younger I had no idea how many grams of protein I was eating. If you do not eat enough it can and probably will affect your result.

It is important to know how many grams of protein you require a day and make sure you consume them. I consume 1 gram of protein per body pound every day. I would suggest at least 80 percent of your body weight. You can go up to 120 percent if you like to eat more protein, I do not believe much more than that is necessary.

Understanding Calories

Next and equally as important as protein is calories. You must eat more calories than you burn in a day if you expect to gain weight. The difficult thing about this is we don’t know how many calories we are burning each day even if you did most people don’t count how many calories they consume each day. 


It would be a good idea to track and figure out where you are in both calories consumed and calories burned. There are many possible ways you can do this, some will be more accurate than others. Personally I wear a Fitbit, this is a pedometer that helps me calculate calories burned.

I also count my calories consumed with a calorie tracker on my phone. Of course you don’t have to do this, it just makes you more accurate. A very important note most of your calories should be quality nutritious foods. Having enough good nutrients is very important to your growth.

Understanding Carbohydrates

It is very important to make sure you are eating good quality carbohydrates in your diet. Things like fruits and vegetables, whole wheat and whole grain breads, pastas and cereals. In the portion of calorie dense foods I will suggest for you to eat some carbohydrates that may have no nutritional value only carbohydrates for energy.

Eat Your Fats

Again in the next portion calorie dense foods, I will suggest that you eat some things that will have unhealthy fats. It is important to keep these to a minimum. Fat is going to be important in your diet, try to make most of them healthy fats such as peanut oils and nuts, olive oil, avocado and things of that nature.

Calorie Dense Foods

Now I know if you’re a very active person and you’re burning a lot of calories in the day that means you must consume a large amount as well and then some to gain weight. This next part maybe the key to you gaining muscle and weight if you’re eating as much as you can and just can’t eat anymore you need to start looking at calorie dense foods.


There are many foods out there that will put a lot of calories in your body. If you’re eating well up to this point you’ve got plenty of nutritious foods in your body now it’s time to just get all the calories you can in a high calorie dense food. 
Please limit the saturated fat in the food you are choosing to fill the rest of your calories.

Saturated fats will probably be in those higher calorie foods. Keep in mind this is not an excuse to eat anything you want. This is just filler after you have feed your body plenty of nutrient rich foods.
 
The Importance Of Exercise

I believe it goes without saying if you trying to gain weight you want to spend most of your time on lifting weights and less time on cardio maybe even no cardio if you already live a very active life. Keep in mind the more calories you burn the more you need to eat.

So, I hope this post has helped you understand how to Build Muscle And Gain Weight that will increase your overall size.

Now…it’s up to you to use this information and for YOU To get RIPPED!

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