I am sure you hear about people who desperately are trying to lose body fat.
However, occasionally you hear about people struggling to keep weight on.
They complain they are too skinny, and no matter how much they eat, or
how hard they workout, they just can't seem to gain any weight let alone
muscle tissue.

Their natural bodybuilding dream of adding twenty pounds of rock hard
muscle mass quickly turns to frustration, and disappointment. This generally
leads them to either quit all together, or spend even more, determined time
in the gym trying to build any little ounce of muscle mass.

Hard gainers, please read closely! There is hope for you. You can gain
muscle mass quickly as long as you train intelligently. There are certain
things you can do in your training and nutrition program to promote
muscle growth, and weight gain. Instead of your super charged
metabolism being a negative, learn how to work with it to conquer
you muscle mass challenge.

In a recent interview with a national newspaper. I was asked how I
would help a so called "hard gainer" grain muscle mass in a healthy
manner. My specific answer is listed below in 5 simple, build fast
muscle tips. Read, understand, and please apply these easy principles.

1. Workout Less

You are probably muttering less is suppose to say more. Nope! Working
out less is a main key in helping hard gainers break through the threshold.
Immediately decrease your natural bodybuilding sets to one per exercise, and
only 2-3 exercises per muscle group. However, when decreasing your
sets, it is imperative that you increase your exercise intensity. That means
performing the set to momentary muscle failure. Please note: That one
set is the set that counts, but light warm-up sets are highly recommended
to decrease the change of injury. It is also a good idea to clear your exercise
program with your physician prior to beginning.

2. Additional Rest Time

Yes, instead of increasing exercise, hard gainers must take even more
days off between training sessions to allow full muscle recuperation and
growth. Some individuals may need to take up to 10 days off between
hi-intensity muscle building sessions. It is important to remind you that
fast muscle mass is gained between workouts, not during workouts.
Muscle grows when you rest.

The workout less strategy also prevents you from burning a huge amount
of calories. Instead, the calories can be used for muscle growth development.

3. Limit Cardiovascular Exercises

You read that right. Yes, limit any other exercise that will catabolize
your muscle mass. Your goal should be to decrease the amount of
calories you burn. Your furnace like metabolism is already blazing don't
heat the furnace up even more. Preserve your precious muscle mass
building calories.

4. Determine Maintenance Calorie Needed

The next step would be to figure out, exactly, how many calories you
need to maintain your bodyweight. With this number you can find out
how many additional calories are needed to gain weight. If you don't know
your maintenance number, how do you know where to start?

Start out by recording everything you eat for one whole week (portions
and all.) Get a calorie calculating book, or other resource to figure out
the amount of calories per day you took in. I am assuming you have not modified
your diet, and the scale showed a zero weight gain or loss for the week.
Take that number and add 500 additional calories, each day, consistently
for 7 full days and beyond. Keep a close eye on the amount of calories
you are putting into your body. Just as you would with your checkbook,
know your caloric intake numbers.

If you are having trouble keeping your calories up, resort to liquid shakes
for diets supplementation. Shakes should be in addition to your meals, and
not replace your meals. Eat a well balanced diet.

5. Know Your Numbers

If you are not measuring your workout weight, and reps, how are you going
to know what you need to accomplish in your next workout? Track it! Don't walk
around the gym lost like most people do. Be an educated, aware bodybuilder.

It is also important to track your weight and caloric intake to determine if
you are staying at that plus 500 calorie mark each and every day.

By following these five simple strategies, you will be able to build fast
muscle just like individuals with slower metabolisms. Your natural
bodybuilding results will not only soar, but the scale will also.
Hard gainers, don't give up! There really is a secret strategy to help
you succeed.

*** Attention: Ezine Editors / Website Owners ***
Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder,
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Jim O'Connor - Exercise Physiologist / The Fitness Promoter

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