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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 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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