How to Gain Muscles with a High Metabolism

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Whether you want to bulk up your muscles for a sleeker-looking body, get stronger, or simply put on mass, it’s possible even with a high metabolism. Often, it seems hard to put on any weight when you’re a “hardgainer” – but it’s not impossible to bulk up, you just have to know how to do it. Eating the right diet and number of calories, and doing the right exercises for your fast-burning body can help you gain muscle no matter what your metabolism is.

Method 1
Method 1 of 3:

Eating Right to Get Bigger

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  1. Weight gain or loss is a numbers game – to put on weight, you need to consume more calories than you burn on a daily basis. [1] This doesn’t mean go crazy with sugars and bad fats – your diet should be balanced and healthy. The best way to keep track of your calories is by recording what you eat and how much you burn. To gain weight, increase your calorie intake gradually, starting with 200-300 more calories per day. Over the course of a few weeks or a month, try to work up to 500 more calories every day. [2]
    • Use a notebook, app or website like MyFitnessPal to total up your day’s calories. This requires reading food labels, being meticulous about recording ingredients, and being aware of portion size. Also record what exercise you did that day and how many calories you burned (as close as possible). A surplus of 500 calories per day will help you gain 1 pound per week.
    • A great way to add calories is by eating “good fats,” like olive oil, nuts, and flaxseed. [3]
  2. [4] The best way to time your eating is to eat consistently throughout the day. Of course, if you work or go to school, you may not find time for full sit-down meals. Keep protein-rich snacks with you between meals like almonds, raw sunflower seeds, and peanuts. You can also try to sub in a protein shake during the day between whole meals. You’ll do better spacing meals out multiple times throughout the day than trying to eat 1-2 extremely calorie-heavy meals in a sitting.
    • Definitely do not skip breakfast. Try to include fresh fruits or vegetables, carbohydrates, and proteins in your breakfast.
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  3. 3
    Keep track of your protein intake. To put on muscle mass, try to eat at least 1.44 calories of protein per pound of your body weight. Also remember to shoot for 0.8 grams of protein per kilogram of body weight daily (about 0.36 grams per pound). [5]
    • For example, if you weigh 180 pounds (81.6 kg), you want to get 259 calories from protein every day. At this weight you should try to have about 64.8 grams (2.3 oz) of protein that day.
    • Eat high-protein foods like lean meats (beef, chicken, turkey), beans, peas, lentils, hemp seeds, chia, eggs, oats, cottage cheese, milk, quinoa, tuna, and peanut butter. Your best choices for high-quality protein are beef, yogurt, milk, eggs, cheese, poultry, and fish. [6]
    • Try protein shakes with whey powder base. Whey is a commonly used protein supplement.
  4. Carbs are your body’s main source of energy, and eating them with protein can help your body turn the protein into muscle. Try to have a 2:1 or 3:1 ratio of carbs to proteins in your meals. Plan meals in advance by reading labels and using your notebook or app to track protein and carbs, as well as calories. [7] Have fruit and veggies at every meal with a 3:1 ratio with carbs.
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Method 2
Method 2 of 3:

Exercising to Build Muscle

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  1. Getting the carbs and protein your body needs sets you up to build muscle, but in order to put those building blocks to work you have to train. There are generally two kinds of exercise: aerobic exercise like running and swimming, which gets your heart rate up, and anaerobic exercise like weight lifting – the second is what builds muscle. [8] Aim for 3 weekly sessions of weight training; there’s no need to hit the gym every day. [9] Start slowly so you don’t strain your muscles.
    • Talk to your doctor before starting a new workout regimen, especially if you have any medical issues or are over 40 years old.
    • Consider hiring a personal trainer to help you stay safe and motivated! [10] If you go at it alone, always be safe with workout equipment. Know how any equipment works before you use it, don’t use it under the influence of drugs or alcohol. Only use as much weight as is safe for you.
    • When pushing your limits of weight-lifting, always have a spotter.
  2. Aerobic exercise like running, biking, and swimming is great for losing weight and burning calories, which is not your goal. You don’t have to completely avoid cardio exercise, but keep it to a minimum. If you do go for a run, for instance, use a website or app to estimate how many calories you burned and try to make up for it.
    • 150 minutes of moderate or 75 minutes of vigorous cardio per week is a good limit. If you are already active in your daily life, count that towards these values.
  3. Take 5-10 minutes to do a short aerobic warm-up, like fast walking or a mild jog. Warm muscles are less likely to get injured than cold muscles. [11] This small amount of aerobic work won’t burn enough calories to be a problem. At the very least, start your anaerobic workouts with light weights to warm your muscles.
  4. Aim for 45-60 minute workouts, and try to target all your muscle groups. Do sets of exercises with the heaviest weight you can use safely. Try to increase your weights weekly, if you can. Focus on exercises like these (have a professional show you proper form to avoid injury): [12]
  5. Ideally, try to rest for less than a minute in between your sets of reps. Don’t rest between the reps themselves. [13]
    • For instance, do a set of 12 reps of squats with moderately heavy weights, wait a minute, then do a set of 10 reps with slightly heavier weights, wait a minute, then do 8 reps with even slightly heavier weights. Remember not to overdo it – aim to have your last set of reps use your maximum amount of safe weights.
  6. Don’t work out every day – your muscles need rest to heal and build. The healing is actually what causes muscle growth. [14] Working out 3 days a week with days off in between is the right amount to increase muscle mass. More isn’t always better – take your rest days!
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Method 3
Method 3 of 3:

Improving Your Daily Habits

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  1. When you don’t get enough sleep, your body releases hormones that affect you in many negative ways – including building muscle. Prioritize sleep and try to get as close to 8 hours nightly as possible. [15] While you’re sleeping is when your body gets the rest it needs to build muscle. [16]
  2. Putting on mass requires dedication. A great way to dedicate yourself to your workouts is to set a schedule and stick to it. Get a calendar and mark which 3 days of the week you’re going to go to the gym or workout at home. [17]
    • Remember to reward yourself sometimes! Go to a movie or buy a new top.
  3. NEAT stands for "Non-Exercise Activity Thermogenesis," and it refers to everything you do throughout the day that isn't formal exercise, including walking across a parking lot, playing an instrument, cleaning or making dinner, and fidgeting in your chair. The calories burned by these activities can add up throughout the day. For example, an hour of household chores burns about 180 calories, [18] and fidgeting while sitting or standing burns 40-60 calories more per hour than remaining still. [19] NEAT can amount to up to 2,000 calories per day, depending on one's occupation and leisure activities. [20] If you find that you naturally fidget a lot, learning to control the nervous habit may be able to save you some calories.
    • If you pace or fidget because you’re nervous, try relaxation techniques like deep breathing exercises or a few minutes of meditation. If your extra movements are just a habit, pay closer attention and remain mindful. Sit with your feet planted firmly on the ground so you don’t tap your foot or shake your leg. Otherwise, focus on keeping your body still and calm. Seated meditation gives you good practice in stilling your body and it has been shown to reduce levels of cortisol, [21] one hormone that increases NEAT. [22]
    • Try increasing omega-3 fatty acids. These fats - which are found mainly in fish, flaxseed, and walnuts - play a role in regulating levels of dopamine, a key regulator of locomotor activity in the brain. Studies show that the intake of omega-3 fatty acids reduces locomotor activity both in the normal rat [23] and in the spontaneous hypertensive (ADHD-lik e)rat. [24] Omega-3 fatty acid supplements also decrease anxiety and spontaneous physical activity levels in a primate, the gray mouse lemur. [25]
  4. Accept your body, especially if you are a teenager and are still growing. When you reach adulthood your metabolism and body shape may change. Remember that muscle gain is a slow process and takes dedication and time. Keep at it and you’ll get there!
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Join the Discussion...

How do I bulk up as a skinny guy?
WikiValleyJammer490
47
WikiValleyJammer490
People have told me I'm built like a twig! I wanna gain muscle and get big. I know diet and excercise are important but I don't know what I shoul... Read More
Brendon Rearick
Personal Trainer & Strength Coach
Number one, you need to lift heavy. And it should be heavy with good form, between 8 and 12 reps. That's where you're going to get the most hyper... Read More
WikiValleyJammer490
WikiValleyJammer490
Thanks for all the tips, everyone! im definitely planning on trying some of these new workouts, but i was wonderig if anyone has any nutrition ti... Read More
See all 7 Replies and
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Expert Q&A

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  • Question
    What's the best way to build muscle over time if I already work out?
    Danny Gordon
    Certified Personal Trainer
    Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).
    Danny Gordon
    Certified Personal Trainer
    Expert Answer
    Your diet is extremely important. You need to eat more lean meats, like fish. Try to choose proteins that are low in fat. This includes dairy, eggs, soy beans, chicken, and tuna. This promotes lean muscle growth, which is what you're looking for if you're trying to achieve consistent, long-term gains.
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  • Question
    How do I gain muscle mass with a high metabolism?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    To increase your weight and muscle mass, besides working out properly, you must consume more calories. Aim for 500 more calories each day, 100-200 in protein calories, 100 calories from healthy fats and the remaining 200-300 calories from complex carbs.
    Thanks! We're glad this was helpful.
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  • Question
    Can you slow down your metabolism?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    It is not advisable to try and lower your metabolism, but if over-activity and stress are burning up your energy, focus on healthy lifestyle changes, like getting enough calories, sleeping well, and taking time off to relax.
    Thanks! We're glad this was helpful.
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      Tips

      • When you increase how much you’re eating, you might also put on some fat. When you start training, decide on your goal weight and add an additional 5-10 pounds. When you hit that weight, decrease your carb intake a bit and you’ll likely begin to drop the extra pounds.
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      • Many body builders drink chocolate milk between meals because it is convenient, moderately inexpensive, and has the right carb-to-protein-to-fat ratio to build mass and gain weight.
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      References

      1. ↑ Danny Gordon. Certified Fitness Coach. Expert Interview. 18 October 2019.
      2. ↑ https://www.nerdfitness.com/blog/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto/
      3. ↑ https://www.shapefit.com/exercise/bodybuilding-questions-build-muscle-fast-metabolism.html
      4. ↑ https://www.shapefit.com/exercise/bodybuilding-questions-build-muscle-fast-metabolism.html
      5. ↑ https://breakingmuscle.com/fuel/how-much-protein-do-you-need-science-weighs-in
      6. ↑ Danny Gordon. Certified Fitness Coach. Expert Interview. 18 October 2019.
      7. ↑ https://breakingmuscle.com/fuel/carbs-and-protein-do-we-need-both-after-a-workout
      8. ↑ https://www.shapefit.com/exercise/bodybuilding-questions-build-muscle-fast-metabolism.html
      9. ↑ https://www.stack.com/a/skinny-athletes-build-muscle
      1. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670?pg=2
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670?pg=2
      3. ↑ https://www.shapefit.com/exercise/bodybuilding-questions-build-muscle-fast-metabolism.html
      4. ↑ https://www.nerdfitness.com/blog/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto/
      5. ↑ https://www.nerdfitness.com/blog/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto/
      6. ↑ https://www.shapefit.com/exercise/bodybuilding-questions-build-muscle-fast-metabolism.html
      7. ↑ https://www.nerdfitness.com/blog/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto/
      8. ↑ Danny Gordon. Certified Fitness Coach. Expert Interview. 18 October 2019.
      9. ↑ https://www.verywellfit.com/how-to-burn-more-calories-cleaning-house-3495596
      10. ↑ https://pubmed.ncbi.nlm.nih.gov/11101470/
      11. ↑ https://www.menshealth.co.uk/building-muscle/get-big/the-myth-of-the-fast-metabolism
      12. ↑ https://pubmed.ncbi.nlm.nih.gov/22377965/
      13. ↑ https://journals.physiology.org/doi/pdf/10.1152/ajpendo.00126.2003
      14. ↑ https://www.sciencedirect.com/science/article/pii/S0022316623022514
      15. ↑ https://link.springer.com/article/10.1007/s12402-013-0125-7
      16. ↑ https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0020491&type=printable

      About This Article

      Article Summary X

      If you have a high metabolism, you can still gain muscle with the right diet and exercise routine. Since you have a high metabolism, you'll need to eat more every day so you have a calorie surplus. This will help you gain weight, and then you can convert that weight into muscle. To get those extra calories, eat extra snacks or meals every day. Make sure you eat a balanced diet, full of healthy proteins and carbs, fruit, vegetables, and whole grains. To convert calories to muscle mass, you should weight train 3 times a week. Start off with weights you’re comfortable with and gradually increase them. Limit cardio exercises, like running, or skip them altogether since they'll make you burn calories and lose weight, which isn't your goal. Building muscle takes time, even without a high metabolism, but if you’re patient, you’ll see your hard work start to pay off. For more tips from our Personal Training co-author, including how to warm up before workouts, read on!

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