If you are skinny and want to gain muscle, there are certain things that may help. For most skinny people it could be difficult to gain muscle.
However, by following these things such as; calorie surplus diet, proper workout routine and little bit of cardio, you can gain muscles.
How Does Our Muscle Develop?
When you do a workout such as lifting weights or strength training, it puts stress and damages the muscle fibers. Therefore, during rest your body repairs the micro-damage and then muscle fiber becomes thicker.
Hormones such as testosterone also play a very important role in muscle development. And over time your body gets used to this, so progression is necessary such as increasing weight, more reps and sets, to continues muscle growth.
However, it takes almost a month to see the results.
Read: How Much Muscle Can you Gain in a MonthHow to Gain Muscle for Skinny Guys
1. Increase your calories intake
To gain muscle you need to eat more calories. If you don't eat enough then you will lose weight. Therefore, you need to eat a lot but include only healthy foods in your diet.
You can eat foods that are high in fat, proteins and carbs such as almonds, cashews, peanut butter, fish, beef, pork, and whole eggs. Try to increase at least 500 calories a day, and eat when you are hungry.
Read: Are All Calories Equal or Same?2. Drink your calories
Always take a pre and post workout drink such as protein shakes, milk, smoothies, and fruit juices. This will help you add extra calories, replenish your energy and help with faster recovery. Mix a protein shake that contains two grams of carbohydrate per gram of protein and drink it during your workout.
3. Follow a workout routine
Especially strength training because it will help you gain bigger muscles. Moreover, it also improves strength, mood and promotes better sleep.
You can do these home exercises:
Do them 5 times a week, 3 sets of 10 reps, and make sure to adjust the workout intensity according to your fitness level. You can also add weight while doing these exercises.
Read: How do Bodybuilders Get so Big4. Avoid too much cardio
Cardio is good for weight loss and you don't have to lose weight. Therefore, you can do at-least 6-10 minutes of cardio per day to improve your cardiovascular system and stamina. But, overdoing them will make you lose muscles as it burns calories and increases metabolism.
5. Sleep enough
Your muscles grow at rest because during sleep our body performs very important tasks such as relieve stress, rebuild and recover muscle fibers, and boost your hormones such as testosterone and growth hormone. All these hormones play an important role in the muscle building process.
Read: Sleep or Exercise Which is more Important?6. Eat healthy diet
To gain muscles, you should eat foods that are rich in nutrients. Eating fresh fruits and vegetables, getting plenty of calcium, fiber, protein and from meat are all good ways that help you increase lean muscles.
Read: Is Diet more Important than Exercise?7. More tips that will help
- Drink plenty of water throughout the day to increase performance and tissue repair.
- Stretch after workout, this will improve your flexibility and help your muscles recover faster.
- Eat 30 minutes before workout, this will help you perform much better and longer duration.
- Focus on compound exercises that target large muscles, it helps you gain muscles faster.
- Always add different exercise variations to challenge yourself.
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