Though a lot of people are concerned with losing weight, the opposite also holds true. Gaining weight is not the easiest thing to do, especially if you fall under the ectomorph body type. Ectomorphs are basically “hard gainers”. Their bodies will have a challenging time putting on weight, so it will need extra effort. Endomorphs are the opposite, they put on weight easily. Regardless of your body type, you will need to make sure that you are making the right gains. Here are some tips that could help you.

Caloric Surplus

The first thing you will need to do when trying to work out is to make some changes to your diet. You should stick to a strict diet plan which has you consuming all the essential nutrients in the right quantities. You will want to make sure that you get most of your calories from proteins and carbohydrates. Cut down on things like soft drinks and oily foods, as these will make you gain the wrong type of weight. When calculating your diet, you will want to make sure that you are consuming more than what you are consuming at present, around five hundred calories extra.

Work Out

Focusing on diet alone is not going to help you with putting on muscle. To gain muscle, you are going to have to work out. This could be at the gym, or even at home, if you have the right equipment. When coming up with a workout plan, you will want to focus on intensity and keeping the reps low. Start with lower weights, but as you get familiar with the exercises, increase it to your maximum. You will need to schedule at least three days a week of working out, if you wish to see noticeable gains.


This is going to be purely optional as you do not need supplements to put on muscle mass naturally. Taking supplements does have its benefits as it can speed up the process quite considerably. There are several supplements that are available in the market, each with their own purpose. This could be to speed up recovery time, boost strength or even to give you extra protein to meet your requirements. The most commonly consumed supplements is going to be whey protein. This is going to provide you with fast digesting proteins which are especially useful for pre and post workout boosts.

These are three basic tips that will help you with putting on muscle mass. Remember this will take a bit of time, so you will need to be patient.

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