You are thin, lean, and burn calories quickly. Everything you eat gets processed by a crazy metabolism, making gaining mass an incredible challenge. Don't worry; you are not alone. You are just one of those who find it difficult to gain weight. It is difficult, but not impossible. You just have to follow your own to-do list.
The slightest ounce of energy should be directed towards muscle growth. You need to harmonize your training and nutrition. Nutrition is your rifle, training is your bayonet, and weight gain is the goal. Follow these ten tips, and you will advance!
How To Quickly Gain Mass If You Are An Ectomorph?
Ectomorph is a body type that is lean and thin. But everyone nowadays wants to become a mountain of muscles! You can do this by eating lots of food, but we not at all suggest you go for unhealthy fats, sugary foods, and alcoholic beverages.
We do not want you to look for a path to recovery and end up at a rehab center. Do not worry, all the below suggestions are healthy and will help you gain muscle mass. Now let's get down to business!
1- Nutrition For Weight Gain
Until you get used to the feeling that you should gain weight, you will not consume the required amount of healthy food in large quantities. And this is necessary. Don't eat low-calorie carrots; choose high-calorie foods. Most bodybuilders advise eating 40 calories per kg of body weight to gain muscle mass.
If all these calories get filled with vegetables, fruits, oatmeal, and egg whites, you will go crazy. We do not want to say that this food is not healthy - it just is not what is needed for gaining mass. Choose foods that are more calories dense, such as mashed potatoes, dried fruit, whole eggs, oatmeal, and steaks.
The main rule is that you should consume more calories than you expend. Diet should be based on solid meals, don't rely on protein shakes.
2- Importance Of Sleep
Guys like you tend to have weaker body regenerative properties. If you don't get enough sleep, it can seriously affect the result. Concentrate on getting at least 8 hours of sleep, better if you get to nine. Going to the gym again without enough sleep would only ruin the matter. Rest, recuperate, sleep, and grow!
Scientifically speaking, here are the facts: 80% of growth hormone gets produced during sleep. You can benefit from, for example, a thirty-minute nap.
3- Don't Only Eat, But Also Drink Calories
Calories in liquid form do not saturate as much as calories from solid foods. So it will be easier for you to achieve your goal with this help. In addition to your pre-and post-workout protein shakes, make it a goal to drink at least one more shake throughout the day.
Include as many high-calorie ingredients as possible in this shake: natural nut butter, seeds, coconut oil, oats, milk powder, frozen fruit, yogurt, and cottage cheese. If this is difficult for your daily routine, just drink a mass gainer supplement.
4- Ditch Isolation Exercises
As you know, all exercises are divided into:
- Basic Exercises (this includes exercises with a barbell, dumbbells, bodyweight)
- Heavy Exercises (work on simulators and various blocks).
The first ones differ from the second ones in that the first ones are basic for gaining muscle mass, and the second ones are already grinding out beautiful parts from the total mass. Many do not understand this.
They come to the gym and from the very first day they begin to work out triceps. Do not do this! Before making roses on the cake, it must be baked. First, shape your body, and then go to the details!
Benefits Of Basic Exercises:
- Complex study of a very large muscle mass
- Basic training burns more calories.
- The concentration of hormones increases - anabolic (testosterone) and corticosteroid (growth hormones).
- The consumption of nutrients increases.
- After training, the concentration of pleasure hormones increases
- Metabolism accelerates
- Potency increases
Don't do the isolation exercises you love so much.
5- Pump Up Your Cardio
You've probably heard that "hard-gainers" (i.e. people who are hard to gain muscle mass) are advised to give up cardio altogether. There is a grain of truth in this, but it is not completely true. When done correctly, there is room for cardio in a hard-gainer program.
Plus, you should never miss an opportunity to train the most important muscle - the heart. Big muscles won't stay so big for life, and you still need your heart.
For these purposes, do low to medium intensity cardio for 20-30 minutes. 2 or 3 cardio sessions per week will improve heart health, increase the rate at which nutrients get delivered to the heart, and shorten recovery time.
6- Choose The Right Carbs
Load up on carbs after your workout! After exercise, your body begins to rebuild, so give it substances to restore glycogen stores. The body may not perform well on pasta, rice, bread, and other starchy foods. Over 90% of the carbs from oatmeal are good choices. Not instant oatmeal, but plain oatmeal. It's also a good source of fiber. You need to eat at least 500 g of oatmeal per day.
That's about 2,000 calories. Fats like olive oil need not be added to the diet on purpose. If we eat natural peanut butter or salmon, the fat will already be there. When you are bodybuilding, you can't eat regular foods. A bodybuilder's diet is expensive. This is another sacrifice.
7- Be Patient And Persistent
Building muscle takes time, whether you are a hard gainer or not. It takes patience, focus, and hard work. You are playing an iron game with life. If you get stuck after a few months of training, eat more, and lift more. Don't quit. Increase calorie intake and gain weight.
Nothing is impossible; you can achieve anything if you put in efforts. The same is the case with gaining muscle mass for hard-gainers. Follow the tips mentioned in this article and see outstanding changes in your body. Good Luck!