If you are a skinny person and you want to change the way your body is, then follow these simple rules and tips and you will be on route to building muscles.
1. Eat right food to energize your muscles:
Eating the right and healthy food is definitely the most important thing in building muscles for skinny guys. You have to eat a lot of proteins and less fats which work as building blocks for your muscle and you must consume more carbohydrates and those are the main energy source for the body. If you don’t consume enough carbohydrates during day, your body will start using proteins that is has in it and muscle as a source of energy.
Here is the list and details of top foods that you must consume regularly for building muscles:
- Skinless Chicken:
Chicken is always an excellent source of high protein that is really very important for muscle maintenance and repair,bone health, and weight maintenance. Of course, there are so many ways you can cook and prepare chicken to eat. You can go to the store and can easily find the chicken meat cut into single serving sizes that can be seasoned and quickly cooked.
Eggs are full of high-quality protein and nine essential amino acids. They give us right amount of choline, the right fat, and vitamin D. They double the value for your money. Eggs are not harmful for health as many different studies have shown the eggs basic building blocks for muscles.
- Whey Protein:
Whey protein supplements are the most popular and widely used supplements in the fitness industry. They are a fast and convenient source of protein at a very affordable and reasonable price. They are easily available in any area. Bodybuilders usually use them when they wake up, right after the workout and sometimes mixed with some of their meals.
For normal people who are building muscles, a scoop in bottle shakers right after the workouts can be very effective for muscle building. It’s important that you still get high-quality protein from the foods and use whey protein as a booster.
2. Eat every 2-3 hours:
Your body needs nutrients all the time specially when you are trying to build muscles. Eating 2- 3 times a day is not enough as it takes too long before you start feeding your muscles. You must divide your meals throughout the day and probably eat after 2-3 hours. Eating every 2-3 hours may be inconvenient for many people and for some, it can even cause stress when you cannot eat every 2-3 hours. But for you to build muscles, you must adopt the routine.
So for this routine, take a rich breakfast and then have a snack after two hours. Eat a protein rich lunch and then another snack. Do workout an hour atleast after the snack and consume a shake after a workout. Eat a big healthy meal in the evening. However, you can drink another shake right before going to bed so your muscles don’t starve while you are asleep.
3. You grow while taking rest NOT when you are working-out:
Many individuals think that they are gaining their muscle when they work out. Totally wrong! They are actually tearing their muscles giving them trauma. If you do not give your body and muscles enough nutrients and enough rest, you will not be growing at all. You will actually be working against yourself of building muscles.If you are a skinny guy and you want to build muscles, you need to give your muscles proper rest in between workouts to give muscles enough time to heal and grow. You must remember that you do not need to do overtaining at the gym. With this practice, you will just slow down each gains.
4. Focus on Compound exercise:
Compound exercises build the most muscles. Not only they help in building muscles, but they also increase strength with the fastest rate. Many people start training with big ego and so they lift heavy weights with a really bad form. There are no positive effects to this way of exercise, but many negative impacts and one of those is injuries.
So it is better for you to forget those fancy machines and fancy abs exercises. They are not as effective specially in the start when you need to gain muscle all over your body and not just those abs, chest and arms. You have to do exercises like squats, deadlifts, bench presses, and overhead presses. They challenge most of your body’s muscles and give you the most bang.
5. Set goals for Yourself:
By setting goals for yourself, it becomes so easy to motivate and channelize yourself.For example, if you want to build 20lbs muscles in a year or improve your bench press from 50lbs to 150lbs in one year. You must track your progress by monthly too and see if you have gained weight or your bench press has improved. You should also measure your arms, chest, and waist at the intervals so you can keep an eye on your progress.
In the end, you really could say that hitting the gym and starting to workout changed your life for the better. Bodybuilding teaches you not only to become stronger physically but mentally and emotionally too. You have a stronger will, more determination, more self-confidence and you will certainly get healthier.