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:
Many guys still believe that the more they work out the more gains they will get. Unfortunately unless you are using steroids this is not the case. Our bodies don’t benefit from any more than an hour in the gym three to five times per week. More than this and you will actually hurt your gains by overtraining.
Not eating enough food
It probably seems obvious but the reality is most hardgainers don’t eat enough calories every day. Consume more calories than you burn and you will gain weight. This requires consistency. If you don’t do it daily your body will not respond but if you eat more calories than you burn every single day your body will have no choice but to add mass.
Burning too many calories by doing cardio
Even though cardiovascular exercises have a lot of benefits it can hurt your gains when you are trying to build muscle. Cardio burns a lot of calories which means you will have to consume even more calories than you are already trying to eat. This is already challenging without adding cardio to the mix.
Not eating the right kinds of foods
Just because you are a hard gainer doesn’t mean you should eat anything you want. Filling up on chips, candy and other junk food won’t do any good when trying to build muscle. Foods that have little or no nutritional value will fill you up and stop you from eating the high quality foods that you need in order to build muscle.
Not consuming enough protein during the day
Protein is necessary to build muscle. You need around 1-1.5 grams per pound of bodyweight each and every day. This needs to be spread out throughout the day. Try getting around 30 grams every 2-3 hours.
Not tracking protein and calorie consumption
This takes a lot of work no doubt, but it really is one of the more important things to do. Think about it. If you’re not tracking protein and calories how do you really know if you reach the numbers that you need? You don’t, and that means you’re just going to guess and chances are you will be wrong. This is where a lot of guys fail. Just start tracking your calories and protein and make it a habit.
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