• Increase your caloric intake. This is a pretty straight forward notion, but it is often overlooked. The biggest reason people struggle to gain muscle or get fat is because they’re not consuming enough of the right foods. If you’ve been eating a certain way for most of your life, it can be hard to see the error in your ways. The key macro nutrients are proteins, carbohydrates, and fats. The highest quality sources come from relatively unprocessed whole foods. You don’t have to go cold turkey on your indulgences, but you should try to minimize them. When going to a restaurant, you need to find out exactly what you’re getting and how it’s prepared. If you’re really determined to see results you have to accept a better diet as part of your lifestyle.
• Exercise every body part, especially the ones that are lagging. For some reason, it seems like people neglect to train their lower extremities as frequently as their upper body. Maybe it’s due to not knowing a variety of exercises or because certain muscle groups are more exhausting to properly train. Whatever the case, you have to make it a priority to be complete from head to toe. You shouldn’t be complaining about lack of weight gain if you’re not trying to induce growth everywhere. You can easily gain anywhere from 5 to 10lbs just from training your legs.
• Use cardio in moderation. Building muscle is a difficult task because it relies heavily on consuming enough calories. You’re not doing yourself any favors by doing excessive levels of cardio because it will burn those calories. Depending on your metabolism, you might have to eat more than you’re expecting so you don’t want to work against yourself.
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