Do you want to pack more muscle? Are you feeling extremely unlucky that your muscles don’t seem to change? Let’s face it! The majority of skinny guys suffer from esteem issues when it comes to building muscles.
Perhaps you need a change in your daily routine! Or there’s something that you’re not doing right. Worry less! Here we’ve made it easier for you. Below are steps to build muscle for skinny guys. Keep reading.
1. Set realistic goals
The first step to building your muscles is setting realistic goals. You need to know what your ideal weight is and plan how to achieve the results.
Goals are the motivating factors and, it’s easier when you have a realistic target. For instance, how many pounds do you intend to gain in six months or one year? Then, have a benchmark and start tracking weight progress every month. Check the size of your waist, chest, and arms and see if there’s any improvement.
2. Choose your workout program
After setting up your goals, the next step is to choose your workout program. You may decide to hit the gym. If you have a home gym, you need to ensure you have the gear ready for your activities.
For example; you can have workout benches, dumbbells, yoga mat, and more. The advantage of a home gym is that it’s cheaper than commercial options. Also, it allows for consistency with your workout goal.
If you don’t have these pieces of equipment at home, you can join a local gym and enroll as a member.
3. Choose your diet
Yes! You need food to fuel your muscles. However, you need to pay attention to what you eat, and eating junk is a big NO. A lot of sugar will increase your insulin levels and lower protein breakdown.
Proteins help in building muscles whereas carbohydrates supply the body with energy. A high carb diet is the best option as this will ensure your body doesn’t use up the protein reserves in the muscles. For better results, you can grind carbohydrates to allow for easy absorption into the body. For instance, a manual nut chopper makes the finest nuts.
A protein diet consists of meat products such as beef, chicken, and fish. You can also incorporate eggs and milk, a good source of protein. For carbohydrates, you may have corn, pasta, rice, oat, wheat, and more.
A complete diet should also comprise vitamins and minerals essential in boosting immunity and protecting your body against infection.
Last but not least, take a lot of water to flush out the toxins and hydrate your body.
4. Eat frequently
Your body needs all the nutrients to build muscles. Therefore, you need to eat frequently during the day. You can set a routine of eating after three hours.
Kickstart the day by eating a heavy breakfast and after that, have a snack. For instance; a fruit pudding, yogurt, or a fruit shake. Then, a heavy lunch followed by a light snack after three hours. In the evening, have a hefty meal and before bedtime drink a light liquid. Remember, you need to feed your muscles even at night.
After a workout, you need fewer carbs in your diet. Research reveals eating carbohydrates after exercise increases the body’s insulin levels and subsequently slows down protein synthesis. Therefore, you can eat a light snack such as a banana or a milkshake.
5. Rest more
There’s the mistaken belief that people on a workout routine shouldn’t relax more. It’s important to note that you need to give your muscles tome rest for healing and rejuvenation.
You need to have a rest program by planning the number of hours to exercise every day. Also, you can exercise Monday to Friday and rest on weekends.
6. Have a mix of machines and nature
Without a doubt, machines accelerate your workout programs and achievement of targets. It’s not advisable to rely only on one approach.
For instance, even as you do advanced ab workouts, you can also incorporate rope skipping, running, cycling, bench presses, squats, and more. By having a blend of both methods, you’ll have a balanced workout program that will guarantee all-round results.
7. Drink before your workout
Drinking a liquid containing carbohydrates and amino acids before your workout boosts the breakdown of proteins. Consequently, its speeds muscle building.
Exercises boost blood circulation; therefore, the liquid will lead to higher absorption of the carbs and amino acids. Studies reveal that liquids are easier to absorb than solids.
Even as you work out, there are a few things to keep in mind. Your body needs food to fuel and build more muscles. Also, workouts shouldn’t translate to exhaustion and, therefore, it’s vital to have a limit to everything.
Eating the right diet, taking breaks, resting more, and having a regular routine will enhance your muscle growth. Most importantly, you need to have clear goals and stay positive towards the achievement. Hopefully, these 7 steps to build muscle for skinny guys have been immeasurably useful.
Daniel Amankwah is a fitness expert for 4EvaFit Lifestyle, personal fitness coach, personal trainer, blogger, and a motivational speaker living in Acton, Massachusetts. His affection for a healthy lifestyle has penetrated through the noise in the health, fitness industry and empowers people to create sustainable prescriptions for lasting health, happiness, and confidence.
A background as a business researcher coupled with a personal passion for fitness help brings our readership a thoughtful curation fitness guide and fitness product review. His burning desire is to share his fitness experience and offer some encouragement to anyone that is working to better themselves physically through healthy eating habits and being active.
As a visionary, his vision is a world where daily acts of self-love and care are a regular part of life.