It can be very frustrating to feel like no matter what you eat and how much of it you eat, you still can’t seem to gain weight with a fast metabolism. While most people say they would love to be in your shoes, the reality is that it is equally annoying to feel like you would look better with a few extra pounds of toned muscle, as it is for an overweight person to say they would like to lose a few pounds.
The secret of how to gain weight with a fast metabolism is actually very simple:
Eat more calories than you burn.
Easier said than done, right? I mean, how many more calories should you be consuming? Also, can you really eat any more than you already are?
Here I’ll show you what you can do to put on weight quickly.
Eat More Calories
Eating more calories is the single biggest thing you can do to put on weight with a high metabolism. An average caloric intake is around 2,000 a day for women and 2,500 for men. However, to gain weight with a fast metabolism you’re probably going to need to be consuming around 3,000 to 3,500 calories per day.
Note that these are quality calories through a balanced healthy diet and not 3,500 calories of Doritos and Double Whoppers with Cheese – that will just make you ill and won’t help you to build muscle.
Focus on high protein intake for muscle growth and carbohydrates for your energy levels.
Eat More Often
Now, fitting the extra 1,000 calories into your daily diet may seem difficult if you’re sticking with the usual 3 meals a day. So you’re going to need to eat 6 smaller meals per day in order to gain weight with a high metabolic rate.
3 meals per day is a major reason why many hardgainers fail to gain weight – in other words they simply don’t keep up with their metabolism. 6 meals per day ensures that your body is constantly burning calories from food that has been consumed and not finding it in your body fat and muscle tissue.
Think about it, with 3 meals a day, if you skip one, suddenly you’re only consuming 2 meals with a huge gap in between, and forcing yourself to binge. This is no good to gain weight with a fast metabolism. 6 meals per day helps you to avoid this problem.
Note: when I say “meals”, it could be a snack such as a sandwich, banana, other fruits, or a protein shake etc. It doesn’t have to be a full blown dinner.
Weight Train To Gain Muscle Mass
Weight training is a great method of how to gain weight with a fast metabolism and will ensure that the extra calories that you are consuming are used to build strong muscle and not just stored as fat.
Sticking to a hardgainer routine of the “big basic” exercises for 45 minutes-1 hour 3 times per week is the best way to gain weight and muscle mass.
A sample routine for a hardgainer to gain weight with a fast metabolism is the following:
Squats 1-3 sets of 8-12 reps
Bench Press 1-3 sets of 8-12 reps
Bent Over Rows 1-3 sets of 8-12 reps
Bicep Curls 1-3 sets of 8-12 reps
Lying Tricep Extensions 1-3 sets of 8-12 reps
Calf Raise 1-3 sets of 8-12 reps