How To Gain Weight For Hardgainers

Submitted by: Chris Chew

For most people in the developed world, wanting to increase weight is probably the last thing on their mind. However, for a group of people who are naturally thin, or what is known as hard gainers, putting on extra pounds of weight can be a monumental task because of their natural high metabolic rate and their genetic predisposition.

If you are a hard gainer and is thin by nature, I fully empathize with your frustration of putting on more flesh and muscles on your skinny body frame. However, it is not impossible to pack on the pounds and put on handsome muscular mass. The issue is how you are going about doing it.

Many thin people see gaining weight as hard work which is not completely untrue but with a dogged determination and effort you will be able to gain natural weight and keep it permanently. However, you must know what to eat and what to do the correct way or otherwise your efforts may prove to be futile and leaving you even more dismayed.

The ideal weight gain diet should be chock full of good calories from carbs, good fat and protein. You should also start a workout regimen to build muscle mass. Look, if you think that putting on weight is all about putting on only body fat, then think again.


Extra body fat is not only unhealthy, it is not pleasing to the eye either and so you won’t want to put on fat. Instead, you should aim to increase your body weight with muscle mass. I am not talking about being getting the body of professional bodybuilders, but the fit and healthy looking type like the bodies of professional swimmers or fitness personal trainers. This will not only make you healthier, you will also look very attractive as well.

First, you will need to have a weight gain diet plan. This plan should consist of high calorie foods. When I say high calorie, I am not talking about sugar or unhealthy fats. I am talking about food like protein and healthy fat from cold water fish such as tuna and low glycemic carbs like in brown breads.

Eat more food at every meal. Although it is common sense, some people take the wrong approach by stuffing themselves with whatever food they can find. That should not be the case. Eat healthy food more frequently. The recommended approach is to eat 6 reasonable size meals a day instead of only 3 huge ones.

This is because you need to feed your muscles constantly throughout the day for them to grow effectively. Eating this way also regulates your metabolism.

Then embark on a weight training program. The training program should include most workouts with compound exercises and especially those with full range of motion. Compound exercises are exercises that involve the movements of 2 or more joints. This is because compound exercises work out more body parts than a single joint exercise like the dumbbell bicep curls which most people mindlessly do in the gym.

Your exercise routine should include massive mass building exercises like squats, deadlifts, chin ups, pull ups, barbell rows just to name a few. However, because these exercises work out many muscle parts at the same time, you may need heavier weights than usual and thus if the moves are executed incorrectly, you may subject yourself to injuries. So learn the right form before executing them.

With a good weight gaining diet plan and muscle building program, you will begin to see your body grow handsomely and the scales inching up pound by pound as the weeks go by.

About the Author: Chris Chew is a fitness and health consultant. Read his free articles at

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