5 Tips on How to Gain Muscle for the Skinny guys at Home
Many guys have the desire to build the perfect muscles but are unable to achieve results. Some focus on intense workouts while others even resort to supplements such as creatine to develop muscles but still don’t see enough improvement.
Are you a skinny guy looking to put on muscles? Don’t think that you don’t have the potential to get a muscular body because of your genetics. Follow a proper nutrition & workout plan, and you will be able to achieve your goals quickly. Here are five tips to help you out!
1.Consume Sufficient Nutrients
Eating a balanced meal and sufficient amount of calories is vital for building muscles. If your diet lacks the required proportions of Carbohydrate, Fats, and Protein, you won’t be able to gain muscles even if you train efficiently. For body-building, there isn’t any formula that can suit every guy. Your body will have different requirements, and you need to find out what works for you.
The first step is to eat more calories than you burn. As a general rule, 15 calories for each pound of body weight is a great place to start. Now let’s come to the nutrients: fat, protein, and carbohydrates.
Muscles thrive on protein; your body requires the essential amino acids to repair muscles and tissues. Protein is the source that provides these acids to the body. 30% of your caloric intake should come from protein. It will optimize your energy and produce the best results.
As I said, a balanced diet is crucial, which means carbohydrates and fats are also necessary. Carbs are a source of glycogen and power up your workout whereas fat helps you gain weight. About 30% of your diet should consist of fat and carbs should make up for about 40 to 60% of the total consumption.
The best ingredients to incorporate into your diet are:
2.Eat a combination of liquids and whole foods
You need to determine the optimal combination of solid foods and shakes to build lean muscles. Eat whole foods rich in protein and carbs about 45 minutes before your workout. Research shows that your body will have increased protein synthesis if you consume a solid diet before you hit the gym. After your workout, you may have a protein shake as it will help repair your muscles after the intense workouts.
3.Don’t Miss A Meal
Just as each training session is crucial; ensure you never miss a meal. When your meal times are fixed, your body becomes habitual of requiring the same nutrients each day at the same time. If you miss a meal, you are depriving your body of the nourishment it needs. Be consistent and always plan.
4.Choose the right type of workout
Many guys wonder that even after sweating it out in the gym, they are unable to see results. Well, you need to train better and smarter. Start with lifting heavier loads as that will create the required muscular tension. After a few (4-6) reps, move on to moderate loads with 6-12 reps. Squats, Deadlifts, and bench presses are movements that can help you bulk up. But keep in mind that consistency matters. Choose fewer exercises that activate the maximum muscle fibers altogether.
5.Rest is important
Your body needs rest to repair tissues and muscles after workout sessions. Protein synthesis is elevated for about 24 hours after training, so you are gaining muscles even if you aren’t working out. Therefore rest is essential, do short and intense workouts and then allow yourself to relax for a day.
So don’t lose hope if you think you have tried enough. Pay attention to your nutritional intake, diet, exercise regimen, and sleep patterns. Once you determine that perfect formula that suits you, stick to it and be consistent.
Written by Kelly Newman
Kelly Newman is a Fitness Trainer and blogger. She loves to write about everything related to fitness and diet and wants to help people adopt a healthier lifestyle. She works with the team behind Health Listed and does extensive research to provide people actionable health and nutrition information.