All bodies are different from each other. Some skinny people, in particular, have a faster metabolism than others. No matter what they eat, they can easily lose the extra weight without doing anything. Although this might sound like a good thing for some, it can also be a root cause of insecurity for them.
If you’re one of these people who aims to bulk up this year, fortunately, there are many ways that you can do so. Here are a few tips and tricks to help you gain muscle mass and start bulking.
Start Working Out With Protein Shakes
As its name suggests, protein shakes are made from powdered protein. They are made from sources that are rich in protein, like eggs, soybeans, or rice. People usually drink this type of shake to achieve their fitness goals because it helps in promoting muscle gain and prevents muscle loss.
Moreover, unless there are no instructions on when to drink your protein shake, you can drink it between meals or before your workout. You can also consider drinking the protein shake with fruits so that it will also serve as your pre-workout meal.
Drink Your Supplements
Aside from protein shakes, it would be best to be mindful of your supplements, such as creatine. Research-backed creatine supplements strongly affect a person’s performance and improve their body composition significantly.
When you’re working out, you can sense an incredible increase in power. On top of that, it also helps in recovering your muscles quickly after exercise.
Aside from that, you should also worry about your body’s nutrients. Consider taking multivitamins that help improve optimal health, especially if you’ve not been eating sufficient vegetables lately.
Also, fish oils contain omega-3 fatty acids that help protect your heart and regulate inflammation. However, if you’re unsure of what you’ll need, it’s best to meet up with your healthcare practitioner to discuss things since they’re the main people who know about your health best.
Eat More Than You’re Burning
As a skinny person, you might be much smaller than your peers. Thus, your diet will be significantly different than most of them. Since your goal is to bulk up, you’ll need to eat more calories than you’re burning, which means eating more food. However, it would help if you’re still mindful of what foods you eat.
Try to focus on nutrient-dense foods, especially those high in calories. Also, try to eat more fatty fish and lean meat if possible. These two are top protein sources, which also help in adding more lean muscle mass to your body. Plus, these meats provide healthy fat for you.
Powerlift on a Regular
You should focus on weight training to build mass as a skinny guy. One best ways to do it is powerlifting and weight training regularly.
As the most critical helping factor in gaining weight mass, you’ll need a compound exercise that can stimulate multiple groups of your body at once. As such, you can consider adding deadlifts, presses, and squats to your routine. However, you need to understand that doing everything you can isn’t enough.
You should always do everything right to get to your goals. Don’t just get stuck with your current exercise routine. Always spice it up whenever you can. This means carrying heavier weights, doing more repetitions than last week, and doing a deadlift for more seconds will help and force your body to become stronger. This process is called progressive overload.
Although pattern and routine ensure you’re not straying away from your goal, you should also understand that challenging your current abilities will help you grow. So, you must also be able to control yourself to persevere through this process.
Still, if you’re relatively new to working out, consider exercising with a fitness trainer so you’ll know where to start and which parts to improve. This is also to guide you throughout your journey because doing this alone from the start without knowing anything might harm you more.
Don’t Skip Rest Day
Although working hard is very important, you should also understand that rest is crucial. By taking rest, you’re allowing your body to recover and repair. It’s because your muscle fibers tear a little whenever you work out, especially if you have a rigorous routine.
The fibroblasts that repair damaged tissues will be able to help your muscles recover successfully with a good rest. When it starts to heal, you can observe improved performance.
Moreover, working out continuously without a break will only put more harm on you because you’ll be at risk of injury if you overwork yourself. To give you a reference, the Physical Activity Guidelines for Americans suggested that every adult should have at least 150 minutes of moderate-intensity exercise and 2-day muscle strengthening activity per week.
Final Thoughts
Above all, you need to understand that it’s not an overnight process, so it might take you a long time to bulk up eventually. You must always keep up with your plan with persistence and constant hard work. Keep in mind that effort doesn’t lie, and everything will be rewarded in the end. See your plan until the end and enjoy the result in the future!
