Savages, let's face it. Building muscle can be a struggle, especially when you're blessed (or maybe cursed?) with a metabolism that runs faster than a cheetah. Perhaps you hit the gym hard and scarf down food like a bottomless pit, but the scale refuses to budge. Fear not, fellow hard-gainers! This guide is here to turn your skinny struggles into serious muscle gains.
As your holistic health coach, I need to make sure that one of the common root causes of why you can't gain weight isn't living in your body. Yes, you probably never imagined that it would be a pesky invader!
We must rule out whether you have a hookworm in your digestive tract, a tapeworm in your intestine, or both!
What are they?
A hookworm can cause anemia and other nutritional deficiencies due to its ability to take advantage of and absorb your nutrients!
Intestinal blockage
A tapeworm infection can cause nutritional deficiencies, unexplained weight loss, nausea, or diarrhea.
Some tapeworms can live up to 30 years and grow to 30 feet long.
You might have them if you experience itching of the nose and anus. Other symptoms can be diarrhea, loss of appetite, weight loss, stomach cramps, fatigue, and, more seriously, lung and heart malfunction, not all at the same time.
You should schedule an appointment with your doctor, share your concerns, and have them perform a stool or blood test.
Your holistic health coach may recommend an over-the-counter medication like Vermox (ingredient Mebendazole) and oregano oil.
Your doctor can prescribe Albendazole.
Everyone you live with should get tested. Suppose one member of the household has an infection. In that case, everyone else does because you share utensils and toilets, touch surfaces, or eat the same meals. Make sure you take your safety precautions to prevent from being infected again.
You can gain a healthy weight once you've eliminated those parasites.
Moving on once you've defeated the invaders!
Fueling the Muscle Machine
Macros Matter: Not all calories are created equal. Focus on a balanced macronutrient (macro) intake – protein, carbs, and fat. Protein is the building block of muscle, so aim for 1.5-2 grams of protein per kilogram (or 0.7-0.9 grams per pound) of body weight daily. Complex carbs like whole grains and starchy vegetables provide sustained energy. At the same time, healthy fats keep you feeling full and support hormone production.
Make Every Bite Count: Prioritize nutrient-dense foods. Think of lean protein sources like chicken, fish, beans, and lentils. Complex carbs like brown rice, sweet potatoes, and whole-wheat bread are your friends. Don't forget healthy fats – avocados, nuts, seeds, and olive oil are all excellent choices.
Hitting the Gym Like a Savage
Building muscle isn't just about eating – it's about stimulating muscle growth with the proper training.
Lift Weights, Not Just Your Ego: Ditch the bicep curls and focus on compound lifts that simultaneously work for multiple muscle groups. Your foundation should be squats, deadlifts, bench presses, rows, and overhead presses. These exercises build overall strength and size.
Progressive Overload is Key: Your muscles are sneaky – they adapt to stress quickly. To keep making gains, you need to overload your muscles progressively. This means gradually increasing the weight you lift; if you increase the weight, you lower the reps, the number of reps, and the number of sets you do over time.
Rest and Recover: Don't neglect rest and recovery. Your muscles grow when you're resting, not when you're constantly pushing them to the limit. Aim for at least 7-8 hours of sleep per night, and schedule rest days between workouts to allow your muscles to rebuild.
Bonus Tips for Hardgainers
Snack Like a Champion: Packing in those extra calories can be tricky. Schedule three meals a day, four hours apart, and a protein-rich snack throughout the day. Think protein shakes, Greek yogurt with fruit and granola, or nut butter sandwiches.
Be Patient and Consistent: Building muscle takes time and dedication. Don't get discouraged if you don't see results overnight. Stick to your plan, train hard, eat, and eventually, you can go up a weight class.
Bonus: Sample Meal Plan for Hardgainers (1 Week)
This meal plan provides a basic structure with portion sizes as a suggestion. Adjust portion sizes and meal frequency based on your needs and calorie goals.
Day 1
Breakfast (7:30 AM): Scrambled eggs with spinach and whole-wheat toast (2 slices), banana with one tablespoon of nut butter
Lunch (11:30 AM): Baked chicken breast (6 oz) with brown rice (1 cup) and roasted vegetables
Snack (3:30 PM): Protein shake (1 scoop protein powder, 1 cup preferred milk, banana); avoid Soy milk!
Dinner (7:30 PM): Salmon (4 oz) with quinoa (1 cup) and steamed broccoli
Day 2
Breakfast (7:30 AM): Oatmeal (1 cup) with protein powder (1 scoop), berries, and almonds
Lunch (11:30 AM): Lean ground lamb stir-fry (4 oz) with brown rice and mixed vegetables
Snack (3:30 PM): Handful of mixed nuts and dried fruit
Dinner (7:30 PM): Baked chicken (4 oz cups) with whole-wheat bread (1 slice) and 1/2 cup of green beans
Post Workout Snack: Banana with a 1 tbsp peanut or almond butter
Day 3
Breakfast (7:30 AM): Flour-less pancakes (2) with protein powder (1 scoop) mixed into batter, topped with sauteed berries and maple syrup
Lunch (11:30 AM): Chicken breast salad (6 oz chicken) with mixed greens, avocado, and vinaigrette dressing and a baked potato
Snack (3:30 PM): Yogurt with pineapple chunks mixed with peanut butter
Dinner (7:30 PM): Lentil soup (2 cups) with potatoes and tomatoes and six whole grain crackers
Post Workout Snack: Nut mix with raisins
Day 4-7 (Repeat similar meals with variations in protein sources and carbohydrates)
Sample Workout Split (3 Days per Week)
This workout focuses on compound lifts for overall muscle growth while incorporating boxing-specific exercises to improve strength and power. Rest for 1-2 minutes between sets and 2 minutes between exercises.
Day 1: Lower Body & Core (start with 15 lbs dumbbells on each arm)
Squats: 3 sets of 8 reps
Deadlifts: 3 sets of 8 reps
Lunges: 3 sets of 10 reps per leg
Leg press: 3 sets of 10 reps
Calf raises: 3 sets of 15 reps
Hanging leg raises: 3 sets of max reps
Plank: 3 sets of 30-60 seconds hold
Boxing Gym 1 hour
Day 2: Upper Body & Core
Push-ups: 3 sets of max reps (modify on knees if needed)
Bench press: 3 sets of 10 reps
Overhead press: 3 sets of 10 reps
Bicep curls: 3 sets of 10 reps
Tricep extensions: 3 sets of 8
Ab wheel rollouts: 3 sets of 30 secs each
Box jumps: 3 sets of 10 each
Boxing Gym 1 hour
Day 3: Lower Body & Core
Tire Flips: 3 sets of 8 reps
Weighted jump rope: 4 sets of 10 reps
Bodyweight dips: 3 sets of 10 reps
Frontal Standing Press: 3 sets of 10 reps
Plank alternating shoulder taps: 3 sets of 15
Ab wheel rollouts side to side: 3 sets of 30 secs each
Boxing Gym 1 hour
Remember, hard gainers, you're not alone.
With the right approach, you can transform your metabolism from a foe to a friend and finally pack on the muscle you deserve. Now, fuel your body, hit the boxing gym, go lift, and watch your gains take shape!
Remember: This is just a sample plan. Adjust exercises, sets, reps, and rest times based on your fitness level and goals. Always consult a doctor or certified trainer before starting any new workout regimen.
Disclaimer:
The information on this blog is provided for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. I am a Holistic Health Coach, not a licensed medical professional, registered dietician, or mental health provider. Always consult your doctor or other qualified healthcare professional before changing your diet, exercise routine, lifestyle, or supplements. Additionally:
The information presented may only be suitable for some.
The recommendations on this blog are based on my knowledge and experience and may not apply to your situation.
You are ultimately responsible for your health and well-being.
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