Are you tired of looking at those skinny arms in the mirror? Do you feel like half the person you wanted to be? Or you are frightened every time to take your shirt off in public due to slimmer body appearance?
If Yes then probably you are yearning to improve your muscle growth. The first and foremost thought to come across is joining a gym at the earliest. Definitely, it helps you stay fit and seems to be an easy way to stay healthier. However, the stats have another story to say. You might be surprised to know that 67% of gym memberships go unused. Hence, if you are a naturally skinny person, not blessed with genes to allow you to build muscle with little effort, don’t fret. Here it is worth understanding that you need to march to the beat of a different drummer.
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Simply, you have to follow a regimen designed specifically for building muscle quickly for skinny persons. Below are some helpful tips that will show you how to stop being skinny and gain muscle mass at a faster pace. Read on.
- Try compound exercises: You might have been working hard in isolation, but not gaining the desired results. If this is the case, then you need to try lifting which works muscles at more than one joint. These are referred to as compound exercises and usually include the squat, deadlift, row, pull-ups, etc. While these are helpful in building up general strength so your limbs can support more weight, such lifts recruit lots of muscle mass. It also increases the release of hormones such as testosterone which further promotes growth. And with this, you can always continue with some isolation work such as curls, leg extensions, etc.
- Increase muscle building: The basics states that more protein your body stores during the protein synthesis process, larger your muscles will grow. However, your body constantly used the reserved protein for number of uses like making hormones. So this leads to reduction in the amount of protein available for muscle building. For this experts recommend to build and store new proteins faster than your body breaks down old proteins.
- Have more meat: As stated, protein is required for muscle gain. And certainly, meat is an excellent source of protein. You can consider having about 1 gram of protein per pound of body weight. It is roughly the maximum amount your body can use in a day. This means, if you are a 150-pound man, you need to consume 150 grams of protein a day. You can consider different sources including chicken breast, a roast-beef sandwich, and even fish. While there is no “best” protein source for building muscle, it is recommended to tailor them as per your choices and your body goals.
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- Consider your legs: Usually, the goal is to have a big chest and arms. However, it is advised not to forget your legs training. Even if it appears to be counterintuitive, the fact is lower-body training is helpful to stimulate upper-body muscle growth. For this, you must incorporate leg exercises like leg presses, barbell squats, and dumbbell lunges. Basically, it stimulates some of the largest muscles in your body and creates a metabolic state which is conducive to muscle-building. So it will lead to faster and better results.
- Don’t keep carbs away: With low-carb diets getting highly popular among those who plan for losing body fat, your case is just the opposite. It is something you need to grow muscle. The daily caloric intake needs to be made up of 40-60% carbohydrates. No need to get afraid to gain a little fat. You just need to focus on eating clean food and enough calories to grow. You can start having carbs in your pre-workout meal and post-workout meal. And of course, you can consume the same during workouts in the form of shakes.
- Good sleep is must: You cannot ignore your sleep when you aim for muscle growth. Recovery is imperative and nothing serves better than sleeping more. It is advised to take a peaceful sleep for 8-10 hours per night. It acts catabolic to muscle growth. Though this might not sound realistic in the faster-evolving world, yet you can control when you go to bed. Start switching off your phones and lights 30 minutes prior and you will feel the change.
Clearly, faster gains don’t always require switching to a drastically different workout plan or moving to a particular diet. With small changes, you can add up to major results.
Author Bio: My name is Micheal and current writing articles for the website- Pharm Grade SARMS and I love to study about health, nutrition and diet as well as enjoy writing articles to share the information among the audiences to make them aware about the additional benefits.