Let’s address the first excuse: “I can eat mountains of food, and no matter what, I just don’t gain weight!” Sound familiar? Unless you have a tape worm the size of a subway sandwich or a rare metabolic condition, trust me—if you’re not gaining weight, you’re not eating enough. It’s simple math. Take in more calories than you burn, and you’ll gain weight. The problem isn’t magic; it’s math, and probably some bad habits along the way.
Workouts: Short, Intense, and Effective and be Lazy
Your workouts should be intense but concise—think 40 minutes max. That’s right; we’re not here for marathons on the treadmill. I skipped cardio entirely during my weight-gain phase. Why burn the calories you’re trying to store? Save the marathon sessions for Netflix, not the elliptical. - Yes, you read that correctly. A trainer once told me, “Don’t run when you can walk, don’t walk when you can stand, and definitely don’t stand when you can sit.” This isn’t about becoming a couch potato; it’s about conserving energy. Your high metabolism is already burning through calories at an alarming rate. Why make it harder?
Make Eating a Habit—Hello, BMR
You’ve been blessed—and cursed—with a high metabolism. Even if you’re eating three large meals a day, your body is likely burning through them faster than you can say “cheeseburger.” Solution? Eat 5-6 smaller meals spaced throughout the day. It’s not glamorous, but it works. Start by calculating your Basal Metabolic Rate (BMR), which is the number of calories your body needs to survive while at rest. Add more calories to account for your daily activities. Here’s a tip: If you’re not gaining weight, you’re not eating enough. Period. In my experience, meal prep became less of a chore and more of a habit. Sure, the meals weren’t always Instagram-worthy, but they were calorie-dense, effective, and got the job done.
Don’t Lean on Supplements
Supplements are like the icing on a cake—not the cake itself. They’re meant to complement your diet, not replace real food. That said, a quality weight gainer shake can be a helpful addition, particularly before bedtime when your body slows down and burns fewer calories. Avoid products with fat burners, caffeine, or appetite suppressants—these are counterproductive to weight gain. Always consult someone knowledgeable before splurging on any supplement.
Vary Your Workouts - The Hard Gainer’s Journey
Plateaus are the enemy of progress. Switch up your exercises, rep ranges, or weights every few weeks. This keeps your body guessing and ensures you continue to build muscle mass without hitting a wall. Consistency is key, but variety is your secret weapon. Let’s be real: gaining weight as a hard gainer isn’t easy. It requires discipline, strategy, and sometimes shoveling down an extra meal when you’d rather not. But it’s doable. Stick to these principles, and you’ll be on your way to achieving your goals. Remember, the journey is as important as the destination. Good luck, and may your gains be glorious!
