There are lots of men who find it challenging to gain weight. But just because they have an effortless time staying thin doesn't mean it's easy for them to add muscle.

Also known as "hard gainers," these men struggle to boost strength—despite daily exercising and lifting weights. Often they accuse their genetics, reserve themselves to continuing sports, and struggle to find "S" clothes at pretty much several clothing stores.

But studies and experts show that genetics isn't entirely to criticize for an incapability to gain muscle. And, with the diet and exercise plan (plus heaping portions of motivation and determination), you can defeat your hard-gainer genetics to build the muscle, power, and strength you want.

Let's start with Diet

While being allowed permission to chow down may sound like a dream, it doesn't mean you can start glutting on junk at every meal. Food quality is just as essential as quantity, particularly if you want to build muscle.

You need to make sure that you're feeding your body so that it can grow. And then there's the other building section of big muscle: lifting.

Importantly, endurance training, done well, creates micro-tears in your tissues. The muscle repairs itself, and your muscles grow bigger and stronger, but they still need the right building blocks, like protein, to do so.

If you decide to bulk up by having junk, you'll gain fat accompanying by muscle. These tactics will help you gain weight the right way.

Start slowly

It's overwhelming to start, but eating too much too promptly could cause gastrointestinal problems.

Our bodies like assurance and routine. Although effects differ by person, adding too many calories immediately flusters your normal routine and may cause an upset stomach, bloating, heartburn, diarrhoea, or constipation.

You'll require adding about 250 calories a day and reassessing at the end of the week. So, if you're eating 2500 calories a day, strike that up to 2750 calories. 

Focus on Portions 

It’s easier to raise calories by having more extensive meals and a few snacks alternatively of simply eating more meals.

For instance, if you have two scrambled eggs on toast for breakfast, have three scrambled eggs on whole-wheat toast with a piece of fruit or a container of yogurt with fruit.

We also suggest snacking on satiating nuts and also incorporated some protein that helps further build muscle.

Consume More Protein 

Boosting your protein intake evenly throughout the day, however, has been shown to speed up the rate at which new muscle protein is laid down.

In other words, eating small meals more often won't help you lose fat faster. But improving your protein frequency so that you're getting 25 to 40 grams of high-quality protein 3 to 5 times a day may have a small but positive impact on the amount of muscle weight you grow over time.

Fit or Fat? 

Include one or two high-fat meals in your Diet has some benefits for anyone who wants to gain muscle weight.

For one thing, some folks tend to burn off a lot of calories during the day and have a hard time consuming enough to maintain their weight, let alone gain any. That's where the addition of some high-fat meals can help. In addition, because fat contains roughly twice as many calories as carbohydrate or protein, you don't need to eat as much to get the same amount of energy. So adding an avocado to your salad, for instance, or eating a high-fat snack like pistachio nuts, is a manageable and tasty way to strike up your daily calorie intake.

What's more, fat also has several interesting benefits in the muscle-building department. 

Improve Diet

Instead, relying on junk food and supplements for extra calories, focus more on legumes, whole grains, fruits, vegetables, healthy fats, and of course, protein.

Simple? Yes. That's the point.

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