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      "body": "<center>\n\n[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeif24cbmfz5qtlzewyakf52pbsvp5g3gttrols6rfsqkza6walibca/)](https://3speak.tv/watch?v=thecryptotrader/nmduwjwq)\n\n▶️ [Watch on 3Speak](https://3speak.tv/watch?v=thecryptotrader/nmduwjwq)\n\n</center>\n\n---\n\nLooking for a quick and easy cardio workout you can do at home? \r\nLook no further! This 5-minute cardio workout requires no jumping and is perfect for small spaces. \r\nSo whether you're in your apartment or hotel room, you can get your heart rate up and burn some calories. \r\nSo put on your workout clothes and let's get started!\n\n---\n\n▶️ [3Speak](https://3speak.tv/watch?v=thecryptotrader/nmduwjwq)\n",
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{
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      "body": "<center>\n\n[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeic4q7krgt5bjwag5s77jbddsjiordcfzq7yffztowzqfvqhhr34ta/)](https://3speak.tv/watch?v=thecryptotrader/ntazfgss)\n\n▶️ [Watch on 3Speak](https://3speak.tv/watch?v=thecryptotrader/ntazfgss)\n\n</center>\n\n---\n\nIf you struggle to gain weight and muscles you may be doing one of these 5 mistakes.\r\nI'm an hardgainer too, and today i want to help you to fix the most common problem if you are a skinny guy. Let's gain some weight!\r\n\r\n1- You don't eat enough. \r\nThis is the most important one. If i had to choose one, the most common mistake I've seen is that people think they eat enough, but when i count the calories they were barely at 2000 calories per day. The body works in a really simple way.. When we don't have enough calories, our body enters the survival mode where there is no way we can build muscles or gain weight.. Because the body doesn't have enough energy or calories to live, so it uses our fat or muscles as energy.. That's why we lose weight when we don't eat enough calories.. \r\nOn the other side, when the body has a surplus in calories it's easy to gain weight. The body will store any excess in calories as fat for the emergencies if you're a sedentary person. \r\nIf you want to gain weight you have to eat more. \r\nIf you are not gaining weight you are not eating enough. Doesn't matter what do you think, it's science. \r\nStart counting your calories, it's easy after a while and it is definitely the most important thing if you're trying to gain weight.\r\n\r\n2- You don't train enough. \r\nMost of the skinny guys think they are working out enough, but they're not, trust me. \r\nWorking out couple times per week, doing some cardio or some other easy stuff is not working out let's be honest .. It's just a fun hobby. \r\nI'm not saying you need to hit the gym 7 days a week for 3 hours straight.. Infact you don't even need a gym if you workout at home. \r\nDoesn't matter what equipment you have, also bodyweight is perfect if you put 100% effort on your workouts. \r\nIf you want to gain weight, start working out atleast 4 or 5 times per week, and every you need to give your max effort and destroy your muscles. Don't be afraid of the overtraining, because if you're not an expert and if you have enough calories it will be very, very hard to hit the overtraining. \r\n\r\n3- You don't sleep enough. \r\nPlease, don't sacrifice your sleep for going out. I know you're probably young and you like to go out, maybe have some drinks and have fun.. But you need to understand your priorities. \r\nYour body doesn't grow when you workout, infact you literally destroy your muscles when you train.. The body grow while it is resting. Especially during the night, when you are sleeping and all natural hormones do their job to let you recover and rebuild what you damaged during the day. \r\nThere are many reasons why you don't sleep enough, and one of these is your quality of sleep. \r\nYou can go to bed at 1am and wake up at 9am and say you slept 8 hours right? Not really, because it depends on the quality of your sleep.\r\nIf you drank alcohol for example, your quality of sleep will be awful. The same happens if you drink coffee late in the afternoon or if you workout late in the evening. \r\n2 or 3 hours before bed, you have to forget everything.. Get your dinner and relax, your sleep will be amazing. \r\n\r\n4- You don't eat enough protein. \r\nI told you during the sleep your body repair the damage you made during the workout right? This happens only if you eat enough protein. \r\nIt's pretty useless to eat a lot of calories from junk food only.. It will make you only fat, nothing else. \r\nIf you want your body to repair your muscles and let them grow bigger you need ammino acids. There are 21 ammino acids in total and you need all of them. Proteins are made by ammino acids, that's why you need to eat enough protein to sustain the grow. \r\nAnd I'm talking about quality protein with high biological value like eggs, chicken and fish. \r\nSo how many protein should you eat? Let's say around 2 grams per kilogram of body weigh.. So for example if i weight 70kg i need to eat atleast 140g of proteins. \r\n\r\n5- You don't think you can make it. \r\nIf you don't think you can reach your goal, you will never reach it. \r\nYou need the motivation, you need the discipline during all the day. \r\nFrom when you wake up, during your breakfast, to when you go to bed. Every single day, every single workout you have visualize your goal. Without a goal, and without  motivation and discipline, you will not be consistent. It takes time to have results and if you don't believe you can do it, i can tell you that you will give up way before reaching your goal. It's not easy to working out every day, and it's not easy to eat something that you don't want to eat.. But you do it for yourself, and if you really have this goal in your mind, you will reach it.\r\nFix these 5 mistakes and you will reach your goal. You will change your body from skinny to muscular in some months.\n\n---\n\n▶️ [3Speak](https://3speak.tv/watch?v=thecryptotrader/ntazfgss)\n",
      "json_metadata": "{\"tags\":[\"howtogainmuscles\",\"howtogainweight\",\"bodybuilding\",\"workout\",\"fitness\"],\"app\":\"3speak/0.3.0\",\"type\":\"3speak/video\",\"image\":[\"https://ipfs-3speak.b-cdn.net/ipfs/bafybeic4q7krgt5bjwag5s77jbddsjiordcfzq7yffztowzqfvqhhr34ta\"],\"video\":{\"info\":{\"platform\":\"3speak\",\"title\":\"Fix these 5 MISTAKES if you are an HARDGAINER (for skinny guys)\",\"author\":\"thecryptotrader\",\"permlink\":\"ntazfgss\",\"duration\":366.570667,\"filesize\":903885816,\"file\":\"ckMwLtzzhMafOHXSeLaVaZHYAdapeBWpIZLnqJsRZCvRaKIhLDtVrndXqIOhOxka.mp4\",\"lang\":\"en\",\"firstUpload\":false,\"ipfs\":null,\"ipfsThumbnail\":null,\"sourceMap\":[{\"type\":\"thumbnail\",\"url\":\"ipfs://bafybeic4q7krgt5bjwag5s77jbddsjiordcfzq7yffztowzqfvqhhr34ta\"}]},\"content\":{\"description\":\"If you struggle to gain weight and muscles you may be doing one of these 5 mistakes.\\r\\nI'm an hardgainer too, and today i want to help you to fix the most common problem if you are a skinny guy. Let's gain some weight!\\r\\n\\r\\n1- You don't eat enough. \\r\\nThis is the most important one. If i had to choose one, the most common mistake I've seen is that people think they eat enough, but when i count the calories they were barely at 2000 calories per day. The body works in a really simple way.. When we don't have enough calories, our body enters the survival mode where there is no way we can build muscles or gain weight.. Because the body doesn't have enough energy or calories to live, so it uses our fat or muscles as energy.. That's why we lose weight when we don't eat enough calories.. \\r\\nOn the other side, when the body has a surplus in calories it's easy to gain weight. The body will store any excess in calories as fat for the emergencies if you're a sedentary person. \\r\\nIf you want to gain weight you have to eat more. \\r\\nIf you are not gaining weight you are not eating enough. Doesn't matter what do you think, it's science. \\r\\nStart counting your calories, it's easy after a while and it is definitely the most important thing if you're trying to gain weight.\\r\\n\\r\\n2- You don't train enough. \\r\\nMost of the skinny guys think they are working out enough, but they're not, trust me. \\r\\nWorking out couple times per week, doing some cardio or some other easy stuff is not working out let's be honest .. It's just a fun hobby. \\r\\nI'm not saying you need to hit the gym 7 days a week for 3 hours straight.. Infact you don't even need a gym if you workout at home. \\r\\nDoesn't matter what equipment you have, also bodyweight is perfect if you put 100% effort on your workouts. \\r\\nIf you want to gain weight, start working out atleast 4 or 5 times per week, and every you need to give your max effort and destroy your muscles. Don't be afraid of the overtraining, because if you're not an expert and if you have enough calories it will be very, very hard to hit the overtraining. \\r\\n\\r\\n3- You don't sleep enough. \\r\\nPlease, don't sacrifice your sleep for going out. I know you're probably young and you like to go out, maybe have some drinks and have fun.. But you need to understand your priorities. \\r\\nYour body doesn't grow when you workout, infact you literally destroy your muscles when you train.. The body grow while it is resting. Especially during the night, when you are sleeping and all natural hormones do their job to let you recover and rebuild what you damaged during the day. \\r\\nThere are many reasons why you don't sleep enough, and one of these is your quality of sleep. \\r\\nYou can go to bed at 1am and wake up at 9am and say you slept 8 hours right? Not really, because it depends on the quality of your sleep.\\r\\nIf you drank alcohol for example, your quality of sleep will be awful. The same happens if you drink coffee late in the afternoon or if you workout late in the evening. \\r\\n2 or 3 hours before bed, you have to forget everything.. Get your dinner and relax, your sleep will be amazing. \\r\\n\\r\\n4- You don't eat enough protein. \\r\\nI told you during the sleep your body repair the damage you made during the workout right? This happens only if you eat enough protein. \\r\\nIt's pretty useless to eat a lot of calories from junk food only.. It will make you only fat, nothing else. \\r\\nIf you want your body to repair your muscles and let them grow bigger you need ammino acids. There are 21 ammino acids in total and you need all of them. Proteins are made by ammino acids, that's why you need to eat enough protein to sustain the grow. \\r\\nAnd I'm talking about quality protein with high biological value like eggs, chicken and fish. \\r\\nSo how many protein should you eat? Let's say around 2 grams per kilogram of body weigh.. So for example if i weight 70kg i need to eat atleast 140g of proteins. \\r\\n\\r\\n5- You don't think you can make it. \\r\\nIf you don't think you can reach your goal, you will never reach it. \\r\\nYou need the motivation, you need the discipline during all the day. \\r\\nFrom when you wake up, during your breakfast, to when you go to bed. Every single day, every single workout you have visualize your goal. Without a goal, and without  motivation and discipline, you will not be consistent. It takes time to have results and if you don't believe you can do it, i can tell you that you will give up way before reaching your goal. It's not easy to working out every day, and it's not easy to eat something that you don't want to eat.. But you do it for yourself, and if you really have this goal in your mind, you will reach it.\\r\\nFix these 5 mistakes and you will reach your goal. You will change your body from skinny to muscular in some months.\",\"tags\":[\"howtogainmuscles\",\"howtogainweight\",\"bodybuilding\",\"workout\",\"fitness\"]}}}",
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