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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 August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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