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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 May 21, 2019

10 Most Entertaining Things To Do During A Long Journey

10 Most Entertaining Things To Do During A Long Journey

There are many more fun and eventful things to do to pass away time during a long flight or train journey. Apart from sleeping and continuously playing games on mobile, you can utilize this quality time in more creative ways.

Should we take a look at all those amazing and curious ways to kill time during the long journey? Let’s go.

1. Become the Next Big Thing in the Writing World

Yes!! It’s time to become an Author. When I watch a romantic movie or read some fictional story, I feel like writing something of my own. If you feel the same, then there is no better time than a long journey, especially when you are traveling alone. Don’t forget that JK Rowling got the idea of Harry Potter while she was traveling on a train.

2. Become a Philosopher

Enough of reading and listening to various thoughts and quotations of other people. We all have experienced life and learned a lot, and it’s time to put your ideas into words.

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Or you can try to determine the meaning of life, what you have experienced and things you have learned from it. Remember, every success or failure and try to find the philosophical reason behind it. It will help your mind to calm down.

3. Card Games? Invent a New One

I have no issues with claiming that Card Games has always been the most preferred way to pass the time during an extended journey. But don’t stop there, you have enough time to tweak some rules, do some experiment and invent your own card game. Call it anything you want, make sure that new game is entertaining enough to attract more players.

4. Go into the Fantasy World

Most of the time I put myself into Hogwarts, next moment I am fighting for the wizard world. You can do that too, and it’s not that tough. Going into a fantasy world is the most exciting thing you can do while traveling alone.

5. Day Dream

Day Dreaming is sometimes helpful and helps your brain do some exercise. You can be at your creative best. I have found realistic solutions of toughest problems while day dreaming. You can be more open minded and understanding at this time.

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Daydream about being a singer or actor or richest person in the world. It gives you the motivation to do well and achieve your goals.

6. Time to Plan your Dream Project

This one is my favorite. You get enough time to work on your plans or dream projects. Travelling is the best time to brainstorm on your next product, which can be very efficient. Think about all pros and cons, praise yourself, criticize yourself and come up with best possible solutions because no one is there to judge you or your work at this moment.

7. Movie Marathon

Not only weekends, but a long journey is also an excellent time to start a film marathon. Create a list and watch movies online. Tune into any of the popular video streaming sites or app and watch your favorite TV Series and movies.

8. Breakdown your Goals into Realistic Steps

While you are traveling, you can set realistic and possible steps to achieve your aim. Spend your time in breaking down your goals and plan to achieve each small one in a given period. You can set your daily routine, work on your work-life balance and plan for a more systematic approach in day to day life. Don’t forget that walking through small steps is the key to reaching on top.

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9. Read a Book

Reading will never go out of fashion. Always carry a book with you. It is the most amazing thing to spend some time with, especially when you are alone and have lots of free time. Fiction or non-fiction, stories of any kind will always entertain you and enlighten you with new life lessons.

10. Eavesdrop: Its Actually Entertaining

The most entertaining thing to do during the long flight or train journey. You get to listen to amazing and exciting stories of the ordinary public, which sometimes are more interesting than Soap operas. I, once eavesdropped on a couple’s fight and seriously the reason was hilarious.

I got entertained like never before.

The Bottom Line

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Have some fun, do some exciting things, don’t waste your time in sleeping and playing the same game again and again.

Featured photo credit: simplybusinessclass.com via blog.simplybusinessclass.com

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