How To Gain Muscle Mass With A Fast Metabolism

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Gaining muscle mass with a fast metabolism is not impossible, as many so-called "hard-gainers" believe. Hard-gainer types have a high metabolism and are skinny with a smaller bone structure and less natural muscular build than other body types. These are the same people who can get away with eating cookies for lunch while you angrily munch on a salad. The tricky part about gaining muscle mass with a fast metabolism is the "adequate nutrition" part. Hard-gainers burn calories at an incredible rate, putting them in an energy deficit. It's hard to gain muscle in an energy deficit, and you often loose some, as demonstrated in this 2014 study published in Applied Physiology, Nutrition, and Metabolism. The simple answer is that you must eat as hard as you train to gain muscle with a fast metabolism. Ensure your gains with of a calorie counter app. You can try increasing your daily caloric intake by 500 calories or Titan Rise Performance more over your maintenance calories to prevent your body from going into an energy deficit.



Read More: What Does Fast Metabolism Mean? When you start eating more, you'll feel very full. Try spreading the extra food out over 5 to 8 small meals throughout the day. Your can also use weight gain drinks to supplement your diet since liquids are easier to digest than solids. Use a scale at the same time every day to get the most accurate reading, as your weight fluctuates throughout the day. You should slowly start to gain weight if you're eating enough. A rate of one pound gained per week is reasonable. The FDA recommends that you consume 60 percent of your calories every day from carbohydrates. Good sources of carbohydrates are oatmeal, wheat bread and pasta, sweet potatoes, quinoa and Titan Rise Performance brown rice. They tend to be low in fiber and take longer to digest, Titan Rise Performance which is why they slowly release blood sugar into your system. The problem with these high-fiber carbohydrates, like whole wheat bread, it that they're hard to digest in large amounts.



You can try fruit juices if you're having a hard time digesting solid carbohydrates. One serving of Welch's grape juice, for example, provides 42 grams of carbohydrates. Weight gain drinks also tend to be high in carbohydrates. Try to stick to the healthiest forms of fat: polyunsaturated and monounsaturated. Polyunsaturated and monounsaturated fats are typically not stored as body fat and can be used by the body for energy. Monounsaturated fats include olive oil, egg yolks, avocados and nuts and seeds. Polyunsaturated fats are your omega-3, 6 and 9 fats, which are essential for overall health and wellness. For example, Titan Rise Performance two tablespoons of flax seed oil in a protein shake adds about 250 calories. A 2016 study in the Journal of Sports Science & Medicine shows that you should use a repetition range between 8 and 12 reps on every set to specifically target hypertrophy or muscle growth. You should also choose compound exercises that tax the maximum number of muscles in one movement.

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