UPDATED BY TEAM GXN
Being skinny is not something you need to ashamed about but it’s something you need to take care about. After all a good physique is key of confidence and confidence is the first layer if your success in any arena.
You must be tired of listening cliché philosophy of Weight Gain that is why, with the research, we will try to elaborate the methods in laymen and relatable ways that you could comprehend the objective and context of the statements completely.
Hit the Gym for about 45 mins to an hour. Many of us think that just going to the Gym and lift will increase Muscles but just lifting Weights won’t increase Muscle. When I started, I did this mistake, so I want to encourage you to not just lift the same weight but increase with every reps. Whilst exercising, if you lifting 10 kg of on your first rep. Increase it to something suitable such that its difficult but not undo-able. In every set increase your weight after every set. You may decrease the reps or do 2 more with the help to complete the set. This will help grow your Muscle Faster. Heavy Weight Lifting stimulates the Muscle base and increase the rate of Muscle breaking where Mass of Muscle tissues is ready to replicate and form the solid more Muscles.
1. Look Toned.
2. Burn More Body Fat.
3. Boost Testosterone.
4. Protect Bones, Joints and Tendons.
5. Build Bone Strength.
6. Lower Blood Pressure.
7. Improve Endurance.
Diet is quite a diverse topic as it varies according to the goal of the person. There are two ways of transforming your physique from skinny, Bulk Gain and Lean Gain.
Bulking refers to a period of time – normally during an off-season – when you’re purposefully trying to Gain Weight by increasing your caloric intake. By increasing your overall body weight, you’ll (hopefully) increase Muscle Mass. The surplus of calories leads to increased energy and gives your Muscles more Protein to feed off. Lean Gain then, is bit different. You cut down your intake of calories in order to cut fat. Your body will break down muscle tissues to replace the calories that it’s missing out on. Basically, your muscles act as a substitute for food. So, when muscles distributes itself then your Muscles are less likely to bulk and leads to Lean Gain.
So, how it is possible to do both at the same time? You must incorporate principles and techniques from both in order to achieve both.
Many Bodybuilders view diet as the most important aspect of Bulk Gain/Lean Gain to Build Muscles, you’ll have to reduce your overall caloric intake, you also will have to pay very close attention to the source of your calories. For Building Muscle, Protein is the most important.
As a general rule, if you’re trying to Grow Muscles on a calorie deficit, you should consume 2 grams of Protein per pound of body weight, 1 gram of carbohydrate per pound of body weight and 0.5 gram of fat per pound of body weight. And we’re not just talking about one resource rule same for all like Proteins, Carbs, or Fats.
2. White meat poultry.
5. Peanuts, almonds.
While Protein helps your Muscles recover, Carbohydrates give you the energy you need to make it through your day and into the Gym. Good carbs then, are those that take longer to break down, releasing energy slower and keeping you fuller for longer.
1. Sweet potato.
4. Brown rice.
Finally, Fat. Yes, you need fat in order to lose fat. But there are good fats and bad fats. Bad fats are saturated. A good way to identify the bad fats, they solidify at room temperature. That means things like butter and margarine are bad. Bad fats are also those that are filled with sugar like sweets, high dairy foods like cheese, and foods made with or vegetable oil which means basically anything fried or processed.
The good Fats are either monounsaturated or polyunsaturated. Things like: