<p>ENVY THEM you may, but there are plenty of men who find it difficult to gain weight. But just because they have an easy time staying lean doesn't mean it's any either for them to add muscle. Also known as "hard gainers," these men struggle to increase strength-despite regularly exercising and lifting weights. Often the blame their genetics, reserve themselves to endurance sports, and struggle to find "S" clothes at pretty much any clothing store. But research and experts show that genetics isn't entirely to blame for  <a href="https://gitea.quiztimes.nl/rrzcarmella938">www.PrimeBoosts.com</a> an inability to gain muscle. And, with the diet and exercise plan (plus heaping helpings of motivation and determination), you can overpower your hard-gainer genetics to build the muscle, power, and strength you want. Let's start with diet. Jessalynn Adam, a sports medicine specialist at Mercy Medical Center in Baltimore, Maryland. While being granted permission to chow down may sound like a dream, it doesn’t mean you can just start gorging on junk at every meal.</p><br/><br/><span style="display:block;text-align:center;clear:both"><iframe width="640" height="360" src="https://www.youtube.com/embed/HxTncMwd8cI" frameborder="0" allowfullscreen title="Do \ (c) by N/A"></iframe></span><p>Food quality is just as important as quantity, especially if you want to build muscle. And then there's the other building block of big muscle: lifting. Essentially, resistance training, done well, creates micro tears in your muscles, she explains. The muscle repairs itself, and your muscles become bigger and stronger, but they still need the right building blocks, like protein, to do so, she says. If you decide to bulk up by eating junk, you’ll gain fat along with muscle. These strategies will help you gain weight the right way. IT'S TEMPTING to go overboard, but eating too much, too quickly could cause gastrointestinal problems. "Our bodies like certainty and routine," says Christen Cupples Cooper, a registered dietician and assistant professor at the <a href="https://www.purevolume.com/?s=College">College</a> of Health Professions at Pace University. Although side effects vary by person, adding too many <a href="https://www.thefashionablehousewife.com/?s=calories">calories</a> quickly upsets your normal routine, and may cause an upset stomach, bloating, heartburn, diarrhea, or constipation.</p><br/><br/><p>Before doing anything,  <a href="https://www.kenpoguy.com/phasickombatives/viewtopic.php?id=5426011">PrimeBoosts.com</a> you'll want to figure out your baseline, Melanie Boehmer, M.S., R.D., at Lenox Hill Hospital. Then, you'll want to add about 250 calories a day and reassess at the end of the week. So, if you're currently eating 2500 calories a day, bump that up to 2750 calories. The goal is to gain anywhere from half a pound to a pound a week, she says. COOPER SAYS it’s easier to increase calories by having larger meals and a few snacks, instead of simply eating more meals. Cooper also recommends snacking on nuts, which are satiating and also included some protein that help further build muscle. PROTEIN SUPPLEMENTS are effective, but aren’t a magic bullet, when it comes to building muscle. In fact, if you lift weights, train hard, and eat right, there’s no reason why you can’t gain

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