i had an extremely high metabolic rate and was an athlete competing in martial arts. i had to gain weight to compete with stronger opponents in a heavier weight class. let's keep it simple 3 key elements will allow you to gain muscle mass/weight. 1. rest - get two days/week of rest to recover from training. you grow when you're resting. you can split up the 2 days or have it simultaneously. take it easy on those days and don't do anything too physical. 2. train - lift heavy weights with low reps for 1 1/2 hour and then do another 30 min of plyometrics. next day do it in reverse. repeat this cycle throughout the week. if you're an athlete you'll need to extend training time up to 3 hrs in one day. when running do sprints. do high impact high intensity exericises. do not perform long-distance endurance training. if you have to run don't go over 3 miles. 3. eat - consume a lot of carbs from veggies and fruits. 3/4 of your meal should be carbs to give you energy and pack on necessary fat. 1/4 of your meal should be protein to build muscle. contrary to popular beliefs you need plenty of fat storage in order for the body to be healthy and build muscle. consuming protein volume based on your body weight is not accurate for everyone some bodies will not utilize extra protein. you want that carb for energy to push harder and grow bigger/stronger. eat pasta rice and potatos with every meal. you will bulk up in size/strength adding 10 lbs of muscle like me within a month. if you get too bulky and need to trim down to make weight for athletic competition then reverse the diet eat more protein and less carbs. always drink a ton of water! find people with similar goals to train with! it's not just about building your body it's also about building a community. good luck!
i have a very high metabolism and i can't gain weight. how can i lower my metabolism while exercising more? . i'm 20 years old 6' tall and weigh only about 150-155. i'm also not very active. i want to start running and lifting weights but it's tough for me to gain muscle because i have a very hard time putting on weight. what can i do to lower my metabolism enough to start putting on weight and getting bigger? i also don't eat very well but tend to eat a descent amount of protein every day.