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8 Easy Strategies to Build Muscles for Skinny Individuals!

8 Easy Strategies to Build Muscles for Skinny Individuals!

Your genetics dictate not only your facial features, but also your physique. If your parents are skinny, there is also a chance that you turn out becoming skinny. Your body’s body fat concentration and metabolic rate will all depend on your genetics. But does it mean that you can’t do anything about it?

If you plan on building muscles, and you have a skinny frame, this shouldn’t be a concern. There are strategies that you can implement in order to bulk up. Here are eight strategies how skinny individuals could gain muscle mass.

1. Take carbohydrates as pre-workout

Timing of your meals is important. Eating carbohydrates right after workout may not be the best idea. On the other hand, carbohydrate rich meals such as pasta can be considered a good pre-workout meal. What this pre-workout meal does is to spare the protein in your system. Carbohydrates provide ATP to prevent muscle catabolism.

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But does it mean that you can’t take other supplements as pre-workout meal? There are other pre-workout supplements that you can take such as BCAAs and CLAs which are known to do wonders in preventing muscle catabolism.

2. Take a lot of protein as post workout meal

After a solid workout, it is crucial that you immediately take your protein rich meal. It can be in form of food and supplements. Whey becomes a great option as a post-workout meal because it gives the body easily absorbable protein and amino acids.

Other than whey, it is also a good idea to focus on having BCAA supplements. Unlike other essential amino acids, there is no need for BCAAs to be processed by the liver. This way, you have readily available essential amino acids ready to be absorbed by the skeletal muscles.

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Now, for your food, it is a good call if you can invest on white meat. Chicken breast is a great source of white meat.

Just how much protein should you be consuming if you plan on gaining muscle mass in a day? You need to consume 1.5 gram of protein per gram of bodyweight daily. That simply means that if you want to be 150 pounds, you will need to consume around 225 grams of protein.

3. Sleep at least 8 hours a day

Building muscle mass isn’t just about working out. It also has something to do with the amount of rest that you have made. Why does rest play a huge role in building muscles? According to research, it is during rest when you increase your growth hormones.

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4. High intensity low repetition workouts

If your goal is to bulk up, it is highly suggested to perform low repetition high intensity workouts. High repetitions are usually for fat burning purpose. But since you may not have enough body fat to burn for your workouts, high repetition could easily catabolize your muscles.

5. Change your workout every three weeks

Once you are doing your workouts for quite some time, you will notice that things are becoming easier to accomplish. This can be explained by the body’s ability to adapt to every stressful situation that it experiences.

Muscle memory allows the body to exert less effort in completing these workouts. Unfortunately, you are also decreasing the potential results when you keep on doing the same workouts over and over again.

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6. Have a rest and cheat day

Working out non-stop to build muscle mass can also be stressful. Fatigue could easily set in, leaving you mentally drained. Make it a habit to rest once a week, and eat whatever it is that you want. The good news for skinny individuals is that they don’t have to worry so much about calories. In fact, they can eat whatever it is that they want to eat during their rest/cheat day.

7. Focus on large muscle groups

In order to get the fastest results, it is a good idea to focus on large muscle groups. Developing large muscle groups allow your skinny frame to have muscles in all the right places. For instance, if you start working your legs, you will notice that it will also affect other parts of the body such as your core.

8. Concentrate on form

Lastly, you want to concentrate on form whenever you are working out. One of the biggest problems of skinny individuals is to not be able to lift as much weights especially in the beginning of their program. Don’t be frustrated if you encounter this kind of problem.

Instead, what you want to focus on is form. Form gives you the maximum range of motion allowing full contraction of your muscles.

Conclusion

Different body frames pose different challenges. For instance, overweight individuals have to deal with the fact that they still need to cut their body fat after bulking up. On the other hand, skinny individuals may find themselves having a difficult time building mass. With these strategies, you will be able to work smart and develop muscles in the right places despite being skinny.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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