"Skinny persons" training tips to putting on size!

Ok, now before you start grumbling about me being politically incorrect for using the word "skinny" or for some reason you think all folk that are naturally slim should just be grateful and figure that they have it easy - then let me let you in on a secret... "being skinny is not always as wonderful as you think it may be".

Other than my father's side of the family and my sister being "skinny as rakes" (as we say down under), I also have a few good friends (male and female) that are what you would call "skinny". Sure they are grateful they aren't overweight but that doesn't mean "they have it made".

One of my female friends, who is undoubtedly one of the nicest people you could ever come across, is under constant pressure due to her over-slimness, not only from men, but especially from women.

If they aren't making fun of her small breasts they are knocking her for her lack of curviness, or her skinny legs or her so called gaunt face. I have heard my friend say many times that she'd give anything to be "normal".

My "skinny" male friends also suffer a lot from the pressure of folk perceiving them as being weak, inadequate, awkward looking ... just to name a few. These guys are true Hardgainers and no matter what they do they just can't seem to pack on size.

I am by no means saying that everyone is mean to slim folk but the few who are certainly cut deep with their comments.

SO HERE'S THE GOOD NEWS!

If you're tearing your hair out from frustration because you want to add some size to your body, and are fed with people being plain ol rude at your expense, then you'll be thrilled to hear that I have got some tips that will work and are specific for Hardgainers (that's folk who find it hard go gain size).

TIP 1

First off you're going to have to consume an eating plan that is designed for putting on size. I am not saying "go out and eat junk food every day". I am talking about a plan that will help support your gains safely, effectively while also increasing your health. You can do this by "upping" your calorie intake.

Aim for around 6-7 meals per day - this makes it much easier to increase your overall daily calorie intake. You want your meals to be much larger than someone who is aiming to reduce body fat or wanting to acheive weight loss. So if you're only eating tiny meals at the moment gradually increase the serving sizes so you can slowly build up your calorie intake - rather than making yourself sick from force feeding. Make sure that you consume a decent serve of protein with each meal while also "upping" your carb intake as well.

If you find that you aren't able to stomach eating more meals or food then make use of Meal Replacementshakes that are high in protein and have an even higher content of carbs. Most Meal Replacement Shakes are specifically designed for certain training goals so aim for one that states something similar to Gain Mass, Gain Size and Mass, Mass Gainer etc.

When it comes to adding fat into your dietuse forms such as Omega-3 fatty acids from fish.

Omega-3 and Omega-6 can assist with the prevention of musclebreakdown and can be found in oil sources such as flaxseed oil. Flaxseed oil in the bottle, stored in the fridge, is preferable to the capsule due to the oil usually containing a higher dosage.

TIP 2

Don't go using the current favorite training program that's going around the gym - because it may not suit your training needs.

The amount of times I have seen thin people at the gym using programs that have been thrown at them by other members - is ridiculous. Just because Joe "BIG" at the gym who looks like he is ready to explode or Jane "Curves and boobs" tells you they use a certain workout it doesn't mean that you're gonna look like them in twelve weeks. I know it doesn't seem fair but if you want real results you need a "real program".

If you're going to hire a trainer to design your workout make sure they have trained clients for your specific goals previously so they have an idea of what's required for your program.

TIP 3

Don't over train!

Trying to gain size from performing loads of reps with really light weights isn't going to get you anywhere fast.

Keep your training sessions focused and to the point, making sure that you have moderate to longer rests in between each set is vital. Use a weight that is considerably challenging, but not so heavy you can't lift it. Correct technique is essential. Remember less reps (6-8) per set using heavier weights.

I highly recommend using compound exercises and multi-joint exercises using free weights such as dumbbells and barbells and body resistance.

TIP 4

Rest up.

When starting out with your "gain size" (Hardgainer) workout only train on Monday, Wednesday and Friday giving your muscles time-out to repair and grow every other day.

Even though cardiovascular exercise is important keep it to an absolute minimum, if at all, to ensure your muscles are getting enough rest.

Hardgainer's Beginners Sample:
Monday - Working all muscle groups

Wednesday - Working all muscle groups

Friday - Working all muscle groups

Hardgainer's Intermediate Sample:

Monday - Legs and Abs

Wednesday - Back and Biceps

Friday - Chest, Shoulders, Triceps

TIP 5

Other than the use of MRP'sI would also recommend the use of creatine. This supplement can help increase strength and energy enabling you to lift heavier weights and perform a more effective workout. This of course will assist with more muscle damage which in turn can enhance muscle growth.

I am by no means an expert on Creatine however I would suggest consuming it pretty much directly after your workout.

Within 20 minutes of your weight training session make sure you consume a post workout shake or meal. Mass gain protein shakes are not only an excellent source of protein but can also contain many of the goodies required after your workout.

TIP 6

Give your workout a "fair go"!

Believe me, gaining weight for skinny folk (Hardgainers) is hard work. It's much easier for most people to lose fat than it is for a naturally slim person to pack on weight.

For many skinny people their metabolism is really high which means their body burns off calories much faster than most of us. Which is why they need to consume a higher amount of calories in their eating plan.

Due to the process of gaining size being a little slower it can also get disheartening. So be patient stick with your program and follow the above tips. I am telling you - it is well worth the effort when you see the end results.

Happy training folks,

Yours in fun, health and fitness

Mandy Gibbons
Virtual Fitness Trainer

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program.