If you are a skinny person, you might complain that you cannot gain muscles no matter how you eat or train. However, could you be doing it all wrong? A director of nutrition at Miami Research Associates notes that most skinny people who have a hard time gaining muscle are either eating or exercising the wrong way.
1. Get rid of the skinny syndrome anxiety
Skinny guys are ever anxious about how thin they look. In most cases, it does not help at all. Comparing yourself with other’s at the gym will damage your self-esteem. It is not worth it in any way. After all, everyone has a different body type. There will always be someone who puts in half your effort but gains twice your muscles.
2. Eat more and eat Right
Treating your body with the right calories in the right amounts will help the body optimize for muscle growth. Eating several small meals is advisable. Breaking the meals into 5 or 6 portions a day will go a long way to ensure the body is never starved. Your diet should consist of protein, good carbohydrates, and healthy fats but along remember to add plenty of vegetables.
3. You need gallons of water
Water makes up 70% of muscles in the body. Drinking more of it ensures you stay hydrated during and after a heavy workout at the gym. It is easy to lose the muscles that you have gained by not hydrating adequately.
4. Focus on compound exercises
If building muscle is on your bucket list, compound exercises must be a priority. This is particularly the case for a beginner with the aim of packing on some more muscle. Exercises like squats, deadlifts, bench presses and overhead presses challenge the major muscles and trigger multiple areas for growth.
5. Make every workout a challenge
There is more pride in overcoming challenges than easy tasks. In every workout, it is essential to push yourself harder than in the last workout. Ensure that you measure the progress weekly. Measuring the diameter of your arms, chest, and thighs will indicate how well the body is responding to the training program.
6. Choose the best training program
It is common for most people to get lost in other peoples' programs. Avoid the need to conform to what everyone is doing or what the coolest buff guy is doing at the gym. You must identify a training program that suits your body type and stick to it for maximum muscle gain.
7. Avoid long rests between sets
When training, do not take long breaks. You need to ensure that your muscles stay in tension for as long as possible to activate the growth hormones. For most people, 1 to 2 minutes is enough. And also, keep the reps between 6 and 12 for maximum hypertrophy.
8. The muscles deserve to rest
Exercising the same muscle two days in a row is ill-advised. Training breaks down the muscle, and it needs time to heal. It is essential to allow muscles to recover, heal, and grow. Skinny guys should train at least 3-4 days a week.
9. Sleep enough
When training to gain muscle, you need a lot of sleep. Sleeping for not less than 7 hours is necessary on a daily basis. The body builds all the muscle when resting and especially when sleeping.
10. Be careful with supplements
Not all supplements are as good as they claim to be. Some will work, and some will not. Try using real food as much as you can. Go for supplements when you have exhausted your options.
With a proper diet and workout program, it is possible for skinny guys to gain a lot of muscle. It is even easier when one has the right tips and knowledge on how to go about it. Read more about gaining muscle and exercises at: https://www.fitnessdonkey.com/
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