Gain muscle with fast metabolism
There are some people who believe that gaining muscle with fast metabolism isn’t possible.
Well, they are wrong. It’s actually quite simple – to gain muscle mass you need to provide a stimulus for muscle growth and supply your body with proper nutrition in order to help it repair the damaged muscle fibers. When it comes to gaining mass with a fast metabolism what’s tricky is to get proper nutrition.
Eat more calories
When you have a fast metabolism your body burns calories more quickly. Thus, you may find yourself in a state which is known as “energy deficit”. If you have an energy deficit, gaining muscle mass is quite hard and actually it’s more probable that you’ll lose some mass. So when
you are training you need to consume more calories in order to gain muscle mass.
How to do this?
Well, starting to eat more, although it sounds simple, isn’t the easiest thing possible for you’ll really quickly feel full if you try to cram your calories in one meal. Instead try to spread the extra calories over more (5-8) small meals during the day. There are also some weight gain drinks which you can use to supply your body with the necessary supplements.
At the same time you should monitor your weight. You should experience a slow weight gain if you are eating enough. A reasonable amount of weight gain is about a pound per week.
What about the carbs?
About 60% of your daily calories should come from carbs. Some good sources for those nutrients are the wheat bread and pasta, brown rice, oatmeal, quinoa, sweet potatoes, etc. The carbs should be the healthy ones, though. Healthy ones are those which are with a low glycemic index – thus, they don’t rapidly raise the levels of blood sugar. They don’t have a lot of fiber which means they are digested slower. Healthy carbs slowly release the blood sugar into your body.
Fats are also important for your body. Of course, there are healthy ones and unhealthy ones.
Naturally, you’d want to go with the first type – those are the polyunsaturated and monounsaturated fats.
Those usually aren’t used by the body to gain body fat but are mostly utilized for energy. Some examples of foods containing monounsaturated fats are: egg yolks, nuts and seeds, avocados and olive oil. The polyunsaturated fats are the omega-3, omega-6 and omega-9 fats which are essential for your body.
How to train?
The best choice for you is to use compound exercises during which large muscle groups are exercised at once. Some of the best options are bench press, deadlifts, rows, squats, military press and the similar ones. Leave the isolation movements for later stages.
It would be good to lift weights about 3 times a week. You may target your whole body at once or choose to target different muscle groups – the legs, the chest, shoulders and triceps, the back and the biceps. You can monitor yourself to see if you are having progress. If you do feel
stronger, then you are probably gaining muscle mass. But if you aren’t improving in your weight lifting, you’re probably not gaining muscle and you should focus on your calorie intake.
The foundations of your training session, once again, should be basic multi-joint movements – deadlifts, overhead presses, bench presses, rows and dips, pulldowns, lunges, squats. A good rule of thumb is to perform about 6-10 reps per set for 3 sets.
Eat after you workout
During the workout your muscles need more fuel – aka energy – and because of this extra blood is sent to them. You can take advantage of this to provide the necessary nutrients which your muscles need for repair and growth.
It’s a good idea to have a weight gain drink which will supplement your body with some necessary nutrients.
As a good rule of thumb, 20-40 g of protein after a workout is the best option if you want to minimize the damage on your muscles and to promote the release of the hormones responsible for building muscle mass.
You also need to provide your body with a proper amount of carbohydrates after you work out in order to replace the lost energy.