Tips to Gain Weight with a Fast Metabolism

6. Sleep

Getting adequate sleep is essential to muscle recovery. When you sleep, protein synthesis increases and protein degradation decreases. When you lack sleep, protein synthesis decreases, and protein degradation increases—meaning that you can lose muscle mass by not sleeping enough. The ideal amount of sleep for an adult is 7-8 hours—any less, and you risk not recovering properly from that weight-lifting session you worked so hard at.