For most skinny guys, it can be frustrating to look in the mirror and see no muscular definition. It is even more frustrating when these guys are hitting the gym hard and eating plenty of food. If this sounds like you and you are struggling to gain weight and bulk up muscle, there are a few things that you may be doing wrong. However, gaining muscle isn’t as hard as it may seem and you will be surprised at how many small changes to your lifestyle can totally transform your body from scrawny to muscular.
1) Eating The Right Foods
There are many foods that contain high amounts of protein, and protein is what you need to ensure that you can help your muscle growth. Protein provides your muscles with amino acids and these are the nutrients which can help build bigger muscles. Make sure that you get the right balance of carbs, protein and good fats in your diet and stick to foods that are high in protein but low in saturated fats such as chicken, eggs, salmon, lean red meat, broccoli and spinach.
2) Eating Regularly
To make sure that you gain weight and build muscle, you need to be eating around 6 meals a day. The regularity in which you eat your meals will ensure that your muscles are staying constantly fuelled throughout the day, which means that you don’t starve your muscle fibers of the necessary nutrients they need to grow.
3) Counting Your Calories
Many skinny guys will not knowand will blame this so called “quick metabolic rate” on their skinny frames. However, counting your calories is one of the most important things in ensuring that you gain weight at a steady pace. Ideally, you need to add an extra 500 calories to your daily calorie intake requirements. However, calories can vary from person to person and the amount you need can also be affected by your height.
For example, someone who is 5 ft 11 might aim for a 176lb weight. This means that they need to work out their required calorie intake by multiplying their weight by 20 calories.
4) Starting Strength Training
Lift heavy weights to gain muscle – it is that simple. Challenging your muscles by lifting heavy weights allows them to break down and makes small tears in the cells which actually increase your chances of muscle growth once your muscles have repaired.
Avoid isolation exercises which only work one small muscle at a time and go for compound movements which work large muscle groups. Compound movements include squats, rows, pull ups and dead lifts. These movements are super effective and great for targeting large muscle groups and promoting muscle growth – just make sure that your form is correct to make the most of these exercises.
5) Planning Your Diet And Workout
It is easy enough to say to yourself that you are going to eat right and train hard starting NOW…but you should really plan this out a little more thoroughly, keep track of your progress and make changes when you need to. Keep a food diary so that you know what you’ve eaten and whether you need to be eating more calories or more frequently to reach your target weight.
Also keep track of what you did at each training session. Plan ahead each week and decide which muscle groups you will be targeting at the gym. Keep your workout routines challenging and fresh so that your muscles never get used to the workouts so that you can maximize growth potential.
6) Resting And Recovering
Your recovery is key to. Make sure that you are only going to the gym 3 or 4 times a week so that in between, your body has a chance to recover. Always ensure before and after a workout that you do your stretches to improve flexibility and promote muscle recovery so that you can get the most out of every workout. Also, avoid stressful situations as this can stunt your progress and ensure you get enough sleep so your muscle fibers can repair during the night.
Natalie S. is an online freelance writer that contributes your work to countless health and medical related websites and blogs. She is a self-proclaimed health nut that loves sharing her knowledge to readers maintain a healthy lifestyle.