How can someone skinny gain weight and build muscle?
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, the research team of Greenex Nutrition is here with something different and unique set of methods to gain weight quickly and build the muscle with ease.
We will try to elaborate the methods in laymen and relatable way 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 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 muscle.
Benefits of heavy lifting:
- Look Toned.
- Burn More Body Fat.
- Boost Testosterone.
- Protect Bones, Joints and Tendons.
- Build Bone Strength.
- Lower Blood Pressure.
- Improve Endurance
Diet is quite a diverse topic as it varies according to the goal of the person. There is two way 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 of. Lean gain, then, is the bit different. You cut down your intake of calories in order to cut fat. Your body will break down muscle tissue to replace the calories that it’s missing out on. Basically, your muscles act as a substitute for food. So, when muscle distribute itself then your muscle is less likely to bulk and leads to lean gain.
So, how is it possible to do both at the same time? You must incorporate principles and techniques from both in order to achieve both
What and When to Eat
Many bodybuilders view diet as the most important aspect of bulk gain/lean gain to build muscle, you’ll have to reduce your overall caloric intake while also paying very, 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 muscle 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 .5 grams of fat per pound of body weight.
And we’re just not talking about one resource rules same for all like proteins, carbs, or fats.
Good protein sources:
- White meat poultry
- 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.
- Sweet potato
- 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:
- Pumpkin, sesame, and sunflower seeds
But it’s not just what you eat, it’s when you eat. Athletes and bodybuilders commonly eat 5-7 meals per day, scheduling carb-heavy meals around their workouts. What does this mean for you? Pre and post workout meals should contain the most carbs while meals eaten hours before or after a gym session are less important. Carb-wise, that is.
Supplementing Your Diet
Athletes benefit from supplements at the best of times. So it’s no surprise that during this time – when the body is under a lot of stress as it struggles to build muscle while also ridding itself of fat – supplements are incredibly important. We’ve put together a list of the five most important supplements for growing muscle while on a calorie deficit.
As we’ve said, your body will naturally relinquish muscle mass to compensate for your reduced caloric intake. Training, then, becomes the sole stimulus in your body telling your muscles. So, what do you do when you want to build muscle? Eat and workout!!
Thank you !!