Let’s face it – we all know someone who struggles to gain weight and muscle mass. Some say these people are ectomorphs, and they often find it tough to put on even a few pounds, let alone build significant muscle mass. But an ectomorph can be totally different than a true hardgainer.
Skinny ectomorphs usually have an issue with eating. When introduced to a high quality diet, enough calories and proper training routine, ectomorphs start building muscle mass.
True hardgainers on the other hand, have a real problem with their body composition, not just their weight. They carry very little muscle mass, have narrow shoulders, skinny arms and legs, and at the same time they can carry more than 20 % of body fat, making them skinny-fat.
It seems like there are a lot more guys struggling with the ‘skinny fat’ issue these days. What I think is behind this trend isn’t just the quality and quantity of the food we’re eating, but also the impact of stress on our hormones. You see, a true hardgainer will most certainly have low testosterone and growth hormone levels and at the same time – high cortisol levels.
So, how can a hardgainer reduce stress ?
Although there are a number of ways you can lower stress, the best thing a hardgainer can do to correct his hormonal balance is to reduce the stress by improving sleep quality.
So if you want to build muscle, gain strength and lose fat – good quality sleep is equally important as a good diet and proper training. Here are a few tips that will ensure you a good night sleep:
– Go to bed early and try to get 8-9 hours of undisturbed sleep.
– Wind down! Don’t exercise right before you go to sleep. Leave a few hours for winding down before you go to bed.
– Have a hot shower before bed. This will help you relax.
– Take out all the electronic devices from the room you sleep in, especially your mobile phone.
– Stop eating about two to three hours before you go to sleep. This way you give your stomach some time to digest your food.
– Make your dinner protein rich and cut the high glycemic carbs. This can help you increase testosterone and HGH levels.
Like we said, nothing is more important for your health and success in the gym than a good night sleep and a solid meal. So don’t go looking for some supplement that will help you burn fat and build muscle before you correct the basic things first.
