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Can't Gain Weight Because of Fast Metabolism? (The Truth)
In this video, you'll learn everything you need to know how to gain weight with a fast metabolism if you're a "hard gainer". Check out my free masterclass at https://go.tomic.com/free-masterclass
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A lot of people will call themselves "hard gainers" because they have a hard time gaining weight/muscle so in this video, you'll learn what it really takes to overcome the "hard gainer" curse.
People will greatly overestimate or underestimate the number of calories they're eating.
For an optimal muscle building environment, you need to be in a caloric surplus. The energy balance holds, if you're not in a surplus your body weight will not increase. That's a fact.
Additionally, you need a good workout plan focusing on progressive overload, and a variety of movements and repetition ranges in order to stimulate muscle and strength gains.
- What most people consider to be metabolism is really their Total Daily Energy Expenditure (TDEE)
There are 4 ways through which your body can "spend" calories and prevent you from gaining weight:
- Dietary Induced Thermogenesis:
Energy expended during digestion, transport, storage, and release of energy from food.
This will account for 10% of your total caloric intake and aside from eating high protein, there isn't much you can do here.
- Basal Metabolic Rate:
Amount your organs and fat-free mass burn per day for maintenance.
2 kcal per 1 lb of fat is required to maintain fat.
6 kcal per 1 lb of lean muscle is required to maintain it.
This isn't something you have much control of.
- Physical activity (Gym, Cardio)
You need resistance training in order to build and preserve muscle.
I recommend minimizing cardio if your goal is to gain muscle mass and you're having a hard time doing so.
This isn't something you want to cut out. It's necessary energy expenditure if you're to reach your body composition goal (more muscle, less fat)
- NEAT (Non-Exercise Activity Thermogenesis:
This is your non-volitional activity -such as fidgeting, maintaining posture, day to day life etc...
In essence, it's your unconscious activity. Some people are just more active.
Overfeeding (increasing calories ) will increase NEAT, caloric restriction will decrease NEAT.
And there are large individual differences that can account from 10-60% changes in Energy Expenditure.
This is where hard gainers differ greatly from people that tend to gain weight easy.
Studies on NEAT:
What this basically means is that even if you think you're eating enough calories to generate a surplus your NEAT levels might be reducing the effective caloric surplus. Solution?
Eat more. The solution to all of these things is simply to eat or drink more calories.
The big idea of the video is to show you that simply by eating more some people will burn more calories through processes such as Diet-induced thermogenesis and NEAT.
This is what makes the Calories In vs Out equation a bit more complex since the input affects the output.
However the 1st law of thermodynamics still applies, if you're in a caloric surplus you will gain weight. There's no doubt about that.
And it simply comes down to you making sure you're in that surplus through tracking using apps like MyFitnessPal.
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Alan Walker - Spectre