Are you looking for tips and tricks on how to gain muscle fast for skinny guys? While some may think that this is impossible to do, following our tried-and-tested, easy-to-do tips will help you achieve your goal.
Whether you believe it or not, our bodies are designed to form lean muscle mass—that is, if you know exactly what to do in order to kickstart this process. If you don’t, don’t worry. That’s what we’re here to share with you.
Before we go through the things that you can do, you have to remember that it is all about balance. It is not just about exercising for hundreds of hours but is also about eating and taking the proper supplements. Are you ready to know what your bodybuilding journey entails? Then keep on reading!
How to Gain Muscle Fast for Skinny Guys: Top 10 Tips and Tricks
Gaining weight might be the biggest problem of skinny guys because, for you to gain muscle, you should first gain weight. Those who are skinny tend to be that way even if they eat a lot because of genetics and other factors.
The first thing that you should do is to determine if you are eating enough by tracking your meals. Not only that, but you should also take note of your caloric intake.
On the other hand, there is still the aspect of skinny guys being the way that they are because of their fast metabolism. If this is the case, then it can be tough for you to gain weight. But one thing to note is that if you have such a high metabolic rate, you only need to focus on eating more calories compared to the calories that you burn.
Here are the tricks and tips to follow to gain muscle:
Maximize Building Muscles
There is this thing called protein synthesis that happens when your body stores enough protein, and this is the gateway to having larger muscles. The thing is, your body constantly makes use of these reserves of protein for different uses, so you have to make sure that you focus on those muscles by overloading your system with protein.
Eat a Lot of Meat
This is in relation to your protein intake. The best way to get it is through eating meat. In general, the body can use a gram of protein with every pound. So, by listing down your meals, you will know if you already have excess protein, or if you need to eat more meat to increase your protein reserves.
Of course, you cannot only get protein from meat. You can also eat eggs, milk, nuts, and the likes.
You should not only focus on protein but also on your caloric intake. For you to know what should be your daily calorie intake, you should first take your weight in pounds. After you have that number, multiply that by 12, and the result is your basic calorie needs.
You can also turn it up a notch by determining your resting metabolic rate. This can be done by multiplying your basic calorie needs by 1.6. Once you have these two values, you can then adjust how much or how little you should eat.
Make sure to match up your metabolic rate with your basic calorie needs. You have to ensure that your basic calorie needs are always higher than your resting metabolic rate.
Work on Biggest Muscles First
Working out truly increases protein synthesis, but this can be tough especially if you are just starting out. You can manage this by limiting the sets for each exercise.
Make sure that you work your biggest muscle groups like the back, legs, and chest first. You can do this by doing exercises like military presses, squats, pull-ups, deadlifts, dips, bench presses, and bent-over rows.
Have a Stiff Drink
It has proven that carbohydrates and amino acids can help with protein synthesis. You can get these essential ingredients from powdered drinks. At the same time, there are certain formulas that can also help with your strength, endurance, and stamina.
Just remember to harness the boost that this drink gives you into a tough workout because if you do not, you will just end up gaining weight without muscle.
Lift Every Other Day
It is great to do a total body workout as, again, gaining muscle is about balance. At the same time, this will help with your stamina for you to tackle tougher workouts.
Then again, since your focus is building muscle, you should devote a day for working those muscles only. For you not to get sick of the exercises, alternate your muscle-building routine with your total body workout.
Eat Carbohydrates After a Workout
If you eat carbohydrates after an intense workout, it will increase your insulin levels. In turn, this will help your body in decreasing its protein breakdown.
Remember, the important thing is not to deplete your protein reserves. Of course, this does not mean that you should down a whole plate of pasta. Instead, go for healthier carbohydrates like peanut butter sandwich, a banana, or even a protein shake.
Eat Every Three Hours
In order for you to not waste your caloric intake, you must make sure that your body is at least processing food every three hours. This does not mean that you are going to eat a full meal. Just stick with the main meals three times a day, while the other two times that you eat, go for protein-rich food or healthy carbohydrates.
Plan Some Ice Cream Time
This might surprise you, but ice cream can also trigger your insulin levels. This is also ideal for eating after your workouts. You do not only treat yourself, but also help your body preserve protein.
Drink Milk Before Bed
Consuming a mix of carbohydrates and protein 30 minutes before you go to bed can help the calories to stick to your body and also to preserve protein. Therefore, you can pair that milk with some bread.
At the same time, drinking milk before bed can relax your body so that you can have a more peaceful sleep, which can allow your muscles to rest and give them a bigger chance to grow properly.
How to gain muscle fast for skinny guys? That is easy! Just follow the 10 tips and tricks that we gave you and also be disciplined enough to follow a strict workout routine. Who knows? Maybe, you bulk up in just a few months.