How Much Water Weight Can You Gain In 2 Days 9 Killer Ways to Gain Muscle Naturally

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9 Killer Ways to Gain Muscle Naturally

Today I want to share with you some quality advice on how to gain weight. Now, I will warn you that this is for the really skinny guy who really wants to gain weight because they have almost no meat on their bones. I know what it’s like when you feel like you eat all the time and have nothing to show for it. I’ve been there. I also understand the feelings you feel when people start resenting you because you can eat whatever you want and never gain a pound. They don’t realize that for skinny guys this is a curse more than it is a blessing at times.

But I also despise people saying they’ve ‘tried everything but nothing works’. This is the biggest lie you need to stop telling yourself. You might have tried a few things, but trust me, you just haven’t tried the right things yet. Here are 9 tips to help you start gaining weight in no time at all. These are tips I have personally used and I guarantee they will work for you.

Here are my top 9 tips for gaining weight:

#1 Took under an hour

You should not keep the program you are making for more than 1 hour. Be sure to focus on keeping the intensity high rather than making the workout drag out. There have been countless studies on how nasty things happen to your hormonal state after working out hard for more than an hour. Plus, when we’re trying to gain weight, we want to exercise harder instead of longer.

#2 Make eating a habit

Look, I know at the beginning of this post I was sympathetic to your problem, but I’m also here to say, Suck it up. I can tell you that in order to gain weight, you need to focus on making your meals a habit rather than an afterthought. Your body is pre-programmed with your genetic predisposition. And in your case, you have a very fast metabolism that quickly digests and burns calories.

So even though you may be eating 3 meals a day and they may be high calorie meals, your body is going to burn through these very quickly. Instead, focus on getting 5-6 meals a day, 2-3 hours apart, so that your body is constantly supplied with something that can convert and build muscle.

#3 Stop relying on supplements

I’ve been in your shoes and I can’t count how many times I’ve fallen victim to the supplement industry. You have to understand, a supplement is exactly what the name suggests…A SUPPLEMENT. It’s not going to make or break your gains in the gym. The majority of supplements marketed to hardgainers looking to gain weight are focused on increasing water weight instead of muscle, which after you lose weight with the supplement, your weight will come back off. The only supplements I recommend are protein powder and maybe some post-workout Gatorade.

#4 Take it easy

As naturally thin guys, you need to stop moving so much. It’s just part of who you are, but you may fumble or move around a lot during the day. Learn to relax a little more and try to limit activity outside of the gym as much as possible when you are out of the gym so that your energy is put to good use.

#5 Understand calorie surplus

That’s another thing I’m very tired of hearing. ‘No matter what I do or what I eat, I can’t gain weight’. I have heard this countless times and I am here to tell you that you are dead wrong. It’s okay, because I actually said the same thing until I realized the truth.

Most people think they eat a lot, and you just might be. But no matter what you eat, you’re not eating enough if you’re not gaining weight. Most times you should also re-evaluate your diet and focus on more calorie dense foods. But you need to eat more if you don’t gain weight.

When you change your body composition, you will also need to ‘force’ things a little bit. Your body doesn’t want to change and it doesn’t care about gaining weight. You have to ‘coax’ it along, and yes at times it can be a bit uncomfortable.

#6 Focus on progression

As mentioned above, your workout should really be under an hour, if even that. But the main take-home principle is to make sure you’re up for a workout. It’s so simple, yet so many people screw it up. They add more volume and more until their workout is about 2 hours.

Now some things need to work for a while and you may see some results. However, if you want to gain weight, it’s better to focus on progressing either the number of repetitions or an increase in weight lifting within your main program. Like binge eating, this will also be tough and require you to PUSH yourself to the limit.

#7 Change rep range every 3-4. week

Unless you’re making big gains and progressing like nobody’s business, I’d suggest changing the rep range every 3-4 reps. week to avoid plateaus. Changing the rep range will cause your body to adapt to the new stress causing you to gain muscle. This is a much better tactic than adding more sets and more work to your routine.

#8 Hit the Buffet

Remember, this is for the extremely skinny guy…But I want you to start eating buffet once a week. Try to place this eating frenzy after a hard workout so that the majority of the calories are moved into the muscles, which will really help you pack on those pounds and take on the right places. Don’t go overboard, but this will train your body to ‘accept’ more food and this will increase your appetite for days to come. Take advantage of this strategy.

#9 Consider a mass winner

I know I bashed the supplement industry, but the truth is, if you really can’t eat more whole foods (which is the better option), consider bulking up. A mass gainer is basically calories in the form of a shake. So instead of having rice vegetables and chicken, you can substitute with a shake.

These are another option for between meals. But make sure you have three meals of real food and no more than three of these gainer shakes. Even better, make your own shakes with fruit and protein powder. Much better option. OK, so start putting these tips into action and you’ll be sure to start gaining weight in no time at all.

Good luck getting your muscles on target!

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