When the growing gets tough

Losers have it easy in the weight loss game. To lose weight you can choose from a wealth of products, services and training practices out there clamouring for your attention in the supermarket, on TV, at the gym. But for those seeking quality weight gain, the solutions, just like the gains themselves, are a little harder to come by.

 

What stands between you and your goal is, as always, a combination of genetics, behaviour patterns and the mind. Two of these can be conquered with some determination and support. But it's the immutability of genetics, however, many of us find harder to come to terms with. 

 

Some bodybuilders, resigned to the fact they are not-so-blessed genetically as their gym buddies for whom added size seems to come so easy, call themselves "hardgainers". Of course, the challenge to gain weight is not the exclusive domain of the hardgainer.

 

There are also plenty of regular Joes out there who don't want to be Mr Universe but simply need a few extra kilos just to fit into some decent clothes or not look too skinny at the beach.

 

Weeks or months of being sidelined by illness or injury can also prompt the need for weight gain as our tissues break down and our metabolism, which partly controls our ability to convert food into tissue, slows down, making it harder for us to return to our normal size.

 

The hardgainers have it half right. Every person is genetically different. An exercise, nutritional regime and calorie level that works for one person, may not be suitable for another. People fall roughly into three body type categories: ectomorph (thin, often elongated body type), endomorph (stocky, rounder body type) and mesomorph (strong, athletic body type).

 

Many consider bone structure to be a reliable indicator of true growth potential. Wrist size, for example, is often extrapolated by bodybuilders to determine ideal weight measurements in the chest, hips, thighs, neck, forearm, biceps, waist and calves.

 

But while it's a given that genetics play a huge role in one's ability to gain mass, fact is, there is no unfortunate few who are singled out with this problem. We all hit that genetic stumbling block sooner or later, especially when the objective is to proudly display several extra kilos of hard-earned muscle. When it comes to these types of gains that take us beyond our normal body size and weight, every body is a hardgainer - we all fit the profile. A more accurate description would be "normal gainer".

But having identified the obstacles, what can be done to overcome them and achieve mass gains? Here are some ground rules.

 

1. Focus
The right mindset is paramount. Get to know your body type, accept your genetic parameters and focus on making the most of what you've got.

 

2. Eat like a horse
Gaining weight is all about input versus output - increasing your intake of kilojoules so that it exceeds the kilojoules spent as energy. This does not mean you should "pig out" at every opportunity. Work out your protein, carbs and fat requirements, and plan a few sample days of six balanced meals each day using the PCF MenuMaker. Don't wait for yourself to get hungry.

 

3. Use the right supplements
Six meals a day means eating every 2½ to 3 hours. This can be tough whether you're on the road all day or you have an office job, so plan ahead and take advantage of the convenience of products like Weight Gainer which are formulated to assist mass gains. Don't waste money on too many pills and potions which promise huge gains overnight. It's really just the right balance of protein, carbohydrates and fat (as in Weight Gainer) you need the most.

 

4. Train hard but not so often
A common mistake, especially when people consider themselves to be hardgainers, is to overtrain in the belief that more is better. Two or three sessions a week of heavy weights is ideal. When your training overtakes your ability to recover you begin to plateau or break down muscle tissue. Symptoms of overtraining include muscle twitching (like in the eyelids), fatigue during the day, inability to sleep, waking up tired and with a racing pulse and slow recovery from illness. 

 

5. Get quality sleep
Deep sleep is very important. This is a key period when the body goes into repair mode, releasing growth hormone. At least 8 hours is ideal.