Gaining muscle isn’t a privilege only those who are physically large get to enjoy.While it is true that certain types of people have an easier time building muscle and keeping it on, the body type of a person generally has no impact on their ability to bulk up.
So long as a person is actively and consistently engaging in the types of physical activities that promote new muscle growth and is observing a healthy diet and lifestyle, even skinny people can gain muscle quickly and easily.There are seven ways to gain muscle that require little more than focus, determination and the right technique.
1} Eat More Food:
When people indicate they have difficult time gaining muscle, it is traditionally because they’re not eating enough.By eating more and monitoring your calorie intake, you can start increasing the amount of energy your body absorbs and converts into essential nutrients and minerals, all of which aid in new muscle development.To gain muscle as a skinny person, you need to be eating 20 times your body weight in calories on a daily basis. If you weigh 120 pounds, for example, you should be eating 2400 calories per day at a minimum.Many smart phone applications exist that allow you to track your calorie intake on an ongoing basis. Once you have eaten 20 times your body weight in calories for a period of two weeks, begin adding 500 calories per day. So long as you gradually ramp up the calories you’re consuming, you won’t feel like you’re eating too much and you will start quickly putting on new muscle when paired with a workout routine.
2} Eat More Often:
Another reason why skinny people have a difficult time gaining muscle is because they aren’t eating often enough. If you don’t eat on a regular basis throughout the day, your body begins to go into “survival mode.”Your body will begin burning muscles in an attempt to create the fuel you need to carry on about your normal activities. To gain the most amount of muscle, eat six times a day.The most important meal you should be eating is breakfast. If you don’t start the day with a larger meal, your body will begin burning muscles for energy as soon as you wake up. Make sure you’re eating breakfast every day at around the same time.Afterwards, eat meals every three or so hours. Not all meals you eat throughout the day need to be large ones. You can start out your day with a big breakfast, followed by a late morning snack, followed by a large lunch, followed by another snack. So long as you’re eating on a regular basis, your body will never enter into survival mode. It is important to alternate meal sizes to keep your body guessing and your metabolism stimulated.If you eat 600 calories for breakfast, for example, eat a snack that is around 400 calories three hours later.
3} Eat Foods That Are High in Calories:
When people start trying to live a healthier lifestyle and gain muscle, they often get the mistake impression that eating healthier foods is always better.Vegetables have a large number of health benefits, but they aren’t the best food to consume when it comes to building muscle. Eating foods that are high in calories on a regular basis will help promote new muscle growth.Oats, pasta, breads and other whole grain carbs are excellent sources of calories that your body can put to good use. 200 grams of pasta, for example, is 700 total calories. When eating high calorie food, take care to not eat foods that are high in sugar and fats, as well. Calories are also an important source of fuel for your body which it then converts to energy.By eating more calories before and after workouts, you can go into your next weight training routine with increased energy that will translate to increased efficiency.
4} USE SUPPLEMENTS:
While your body can get all the vitamins and minerals it needs from eating the right foods, you can also put on a significant amount of muscle through the careful use of supplements in addition to a workout routine.If you’re trying to up your calorie and protein intake, for example, you can use a protein powder like Creatine. When choosing a supplement, get one that does not have added artificial sweeteners or ingredients like soy or corn.Those ingredients will actually be counterintuitive when it comes to putting on muscle. Look for supplements with probiotics and enzymes that will help maintain a strong digestive system. Vary the supplements you’re taking depending on when you plan on working out.If you take Citrulline, for example, you should take approximately six to eight grams between a half hour and an hour before you exercise. Beta-Alanine should be administered in doses of two to five grams between 30 and 60 minutes prior to a workout for the best results.
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