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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 July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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