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Hard Gainers Guide To Building Muscle



A hard gainer, also known as an ectomorph, is a lean person who finds it hard to gain weight or build muscles. Such a person has a very high metabolic rate that burns a high percentage of calories in his or her body, leaving them lean and skinny. Most hard gainers do not like being thin. They often try hard to add weight or build their muscles as much as they can.

If you are a hard gainer and would like to build your muscles, the following smart muscle-building tips can guide you to success.

1. Take a Lot of Proteins

Ensure that your meals contain a lot of proteins every day. Proteins enhance and support the growth of muscles in your body, allowing you to look stronger and healthier. Some of the primary sources of proteins include chickpeas, beef, pork, baked beans, chicken, dairy products, peanuts, venison, eggs, and fish.

2. Do Treadmill workouts

As a hard gainer, you need to exercise more on the treadmill. The treadmill helps in building the chest, back, and leg muscles. For you to get the best results on the treadmill, you need to eat well before every workout. You should also ensure that you have proper walking shoes.

3. Take Enough Carbohydrates

Carbohydrates act as the primary source of body fuel. Your body requires a lot of carbs, especially during intense workouts, as they boost your energy levels. Carbohydrate supplements exist in three main categories: simple sugars, fiber, and complex carbohydrates. Complex carbohydrates such as waxy maize are the best. Waxy maize is a rare type of complex carbohydrate that can easily be absorbed and digested by the body. It replenishes glycogen stores and refuels the body. You can take waxy maize before, during, or after workouts.

4. Vitamin A

Vitamin A plays a very vital role in muscle-growth as it helps your body to synthesize proteins. It also boosts the production of Glycogen that helps your body in the storage of energy. The sources of vitamin A include liver, eggs, carrots, and butter.

5. Take Enough Creatine

Creatine is a particular type of supplement that enlarges and strengthens muscles. Even though your body produces creatine naturally, you can supplement it with fish, milk, tuna, and salmon.

6. Take Vitamin B1 (Thiamine)

Vitamin B1 helps in the making of hemoglobin, which your body uses to transport oxygen to the muscles through the red blood cells. This allows your muscles to grow big and strong. Sources of vitamin B1 include chicken, bananas, and nuts.