Muscle Building For Skinny Guys by 4 Steps
Genetics can be a frustrating problem. Skinny people all over the world know the struggle - you go to the gym, you eat sensibly, and the results are always the same. Despite being fit, your body is lean, hairy, and completely devoid of muscle.
Fear not! The truth is, most skinny people can easily build more muscle by simply modifying their current workout routine and diet to rebalance the two in a way that increases overall weight and muscle mass.
We'll walk you through these 4 straightforward steps to muscle building success, with special attention to the little habits that make the difference!
Step 1: Skinny people should make sure they eat plenty of muscle building foods to gain weight.
- What should skinny people eat to gain weight?
In order to gain weight, skinny people should eat plenty of protein and lots of carbohydrates. Protein is the building block of muscle, while carbohydrates provide your body with energy. For this reason, protein and carbohydrates are the best foods to help lean people build muscle.
- The goal is to consume 1 gram of protein per pound of body weight per day. So, if you weigh 120 pounds, then you need to eat 120 grams of protein per day. Often you will find that if you eat three meals a day, you will not reach your goal. So, try eating every 2 to 3 hours. Snacks can help if they are rich in protein and carbohydrates.
- Traditional bodybuilding exercises like brown rice and chicken are also good. However, there are other protein-rich alternatives such as fish (especially tilapia), lentils, and avocados. Any healthy food rich in protein will take its place among the best foods to support muscle building for lean people.
- While protein is the most important food, building muscle for lean people also requires a lot of carbohydrates. If your body does not get enough carbohydrates as a source of energy, it will start metabolizing protein and muscle as a source of energy. Therefore, mix protein with healthy starchy foods such as oats, potatoes, brown rice and other cereals.
Step 2: Train effectively to work all muscle groups in a balanced way.
- Develop a muscle building workout plan
One thing to get rid of right away: cardio exercises are not good for building muscle in lean people. They burn a lot of calories and can leave you in a caloric deficit. Some examples of aerobic exercises are running, jogging, walking and jumping jacks. If you are a difficult person, avoid them if possible.
- As a hard worker, you don't need to do every invented exercise intensely. Instead, do compound exercises that use as many muscles as possible. In other words, focus on key lifts such as bench presses, squats, and hard pulls.
- Compound exercises utilize multiple muscle groups. Lots of multiple muscle lifts trigger the production of testosterone and growth hormone, which promotes the development of muscle mass.
Step 3: Set aside time to recover. That is, get 8 hours of sleep a day and rest at least two days a week.
- Schedule rest days into your workout program and get quality sleep
This may seem counterintuitive, especially for lean people trying to build muscle, but rest is one of the most important things you can do. That's right, rest and recovery are very important for building muscle in lean people. Every time you sleep or rest, your body releases testosterone and growth hormone. These important and necessary hormones will develop muscle and help you gain weight.
- So, schedule 4 to 5 days a week for exercise and the rest for rest. And try to get your full 8 hours of sleep a day. If you suffer from frequent insomnia, you may consider using a sleep mask, meditation or other natural remedies for insomnia.
Step 4: Replenish glycogen after your workout
- High-calorie content provides you with energy throughout your workout. In addition to a diet rich in muscle building foods, it can also be used for leaner guys without any side effects.
- Makes smooth, refreshing and delicious shakes
- Branched-chain amino acids are the amino acids that support protein synthesis. This important process is vital for increasing muscle gains and promoting recovery from intense workouts. BCAA's are the building blocks of protein and are essential for lean people and anyone for sustained muscle building.
Whatever you do, don't get discouraged! Programs like this one may take time to show benefits, but if followed properly, they will definitely produce the desired results. Giving up and starting over can waste time and energy and take a huge emotional toll - if you fight through the tough times and stick to your routine, you'll thank yourself in a year. Good luck!