Today we will share 9 tips to increase muscle mass in a natural and assured way. Now we warn you that this is for the really skinny guy who seeks to gain weight because they barely have flesh in their bones.
We know what it is when you feel that you eat all the time and you have nothing to show. We also understand what you feel when people start to bother you because you can eat what you want and never gain a pound.
They do not realize that for thin men, this is a curse more than it is a blessing sometimes.
We often find people who say they have "tried everything, but nothing works". That is the worst of the lies that you can tell yourself. You may have tried a couple of things, but believe me, you have not tried the right things yet.
Advice 1. Train Below One Hour
You must maintain the program you are doing no more than 1 hour long. Make sure you focus on keeping the intensity high instead of making the exercise routine go longer.
In addition, there is no research to say that marathon training sessions are better for muscle growth. Concentrate on keeping your rest periods below one minute and limit the conversation with other members of the gym.
Tip 2. Make Eating a Habit
We know that at the beginning of this publication we sympathized with your problem, but we are also here to tighten your nuts. To gain weight, you should focus on making your meals a habit instead of a last-minute idea. Your body is reprogrammed with your genetic disposition. And in your case, you have a metabolism that digests and burns calories quickly. Focus on eating 5-6 high-calorie meals per day with a separation of 2-3 hours so that your body constantly receives something to metabolize and build muscle.
Tip 3. Stop Relying On Supplements
There are innumerable people in their shoes who fall prey to supplements. You have to understand, a supplement is exactly as its name indicates ... A SUPPLEMENT. They are not going to replace the gym. The only supplements that are recommended are protein powder and maybe some Gatorade after workouts. This is one of the most important tips to increase muscle mass. To work!
Tip 4. Take it Calmly
As a naturally skinny guy, it's better to take it easy. It's just a part of who you are, but you could stay restless or move around a lot during the day. Learn to relax a bit more and try to limit the activity outside the gym as much as possible when you are out of the gym so that your energy is the well-taken advantage of.
Tip 5. Understand "The Calorie Surplus"
It is incredibly repetitive to hear things like: "No matter what I do or eat, I can not gain weight." Most people think they are eating a lot and that you can be. But no matter what you are eating, if you are not winning, you are not eating enough. Most of the time, it is recommended to re-evaluate your diet as well and focus on more high-calorie foods. But you need to eat more if you're not winning.
Also, by changing the composition of your body, you will have to "force" things a bit. Your body does not want to change and does not mind putting on weight. You need to "persuade" him and yes, sometimes it can be a bit uncomfortable.
Tip 6. Focus On Progression
As mentioned above, your workouts should really be less than an hour, even if that were the case. But the main lesson to take home is to make sure you are progressing in a workout. It's so simple that a lot of people ruin it. They put more volume and more until their workouts are about 2 hours.
If you want to gain weight, it is best to concentrate on progressing either in the number of repetitions or in an increase in the weight raised within your main program. Just like overeating, this will also be difficult and will require you to push yourself to the limit.
Tip 7. Change the Range of Repetitions Every 3-4 Weeks
Unless you are making big gains and progressing like nobody else, I suggest changing the range of repetitions every 4-6 weeks to avoid ups and downs. Changing the repetition range will make your body adapt to the new stress and make you gain weight in the form of muscle.
Tip 8. Attack The Buffet
Remember, this is for the thin, this guy ... We want you to start attacking a buffet once a week. Try to locate this food frenzy after a hard workout, so that most of the calories reach the muscles, which will really help you store those pounds and gain weight in the right places. Do not go too far into the water, but this will enable your body to "accept" more food and increase your appetite in the days to come. We must take advantage of that energy.
Tip 9. Consider a Mass Gainer
We know that we ruined the supplement industry in this post, but the truth is that if you really cannot eat more whole foods (which is the best option) you could consider a Mass Gainer. A Mass Gainer is basically calories in the form of a smoothie. So, instead of having rice, vegetables, and chicken, you can replace it with a shake.
These are another option for between meals. But make sure you have three meals of real food and no more than three of these Gainer shakes. Better yet, make your own smoothies with fruit and protein powder. A much better option.
So to put these tips to gain muscle mass in action and you should start to gain weight in a very short time.
We know what it is when you feel that you eat all the time and you have nothing to show. We also understand what you feel when people start to bother you because you can eat what you want and never gain a pound.
They do not realize that for thin men, this is a curse more than it is a blessing sometimes.
We often find people who say they have "tried everything, but nothing works". That is the worst of the lies that you can tell yourself. You may have tried a couple of things, but believe me, you have not tried the right things yet.
Tips to Increase Muscle MassThese are proven tips and we guarantee that they will work for you.
Advice 1. Train Below One Hour
You must maintain the program you are doing no more than 1 hour long. Make sure you focus on keeping the intensity high instead of making the exercise routine go longer.
In addition, there is no research to say that marathon training sessions are better for muscle growth. Concentrate on keeping your rest periods below one minute and limit the conversation with other members of the gym.
Tip 2. Make Eating a Habit
We know that at the beginning of this publication we sympathized with your problem, but we are also here to tighten your nuts. To gain weight, you should focus on making your meals a habit instead of a last-minute idea. Your body is reprogrammed with your genetic disposition. And in your case, you have a metabolism that digests and burns calories quickly. Focus on eating 5-6 high-calorie meals per day with a separation of 2-3 hours so that your body constantly receives something to metabolize and build muscle.
Tip 3. Stop Relying On Supplements
There are innumerable people in their shoes who fall prey to supplements. You have to understand, a supplement is exactly as its name indicates ... A SUPPLEMENT. They are not going to replace the gym. The only supplements that are recommended are protein powder and maybe some Gatorade after workouts. This is one of the most important tips to increase muscle mass. To work!
Tip 4. Take it Calmly
As a naturally skinny guy, it's better to take it easy. It's just a part of who you are, but you could stay restless or move around a lot during the day. Learn to relax a bit more and try to limit the activity outside the gym as much as possible when you are out of the gym so that your energy is the well-taken advantage of.
Tip 5. Understand "The Calorie Surplus"
It is incredibly repetitive to hear things like: "No matter what I do or eat, I can not gain weight." Most people think they are eating a lot and that you can be. But no matter what you are eating, if you are not winning, you are not eating enough. Most of the time, it is recommended to re-evaluate your diet as well and focus on more high-calorie foods. But you need to eat more if you're not winning.
Also, by changing the composition of your body, you will have to "force" things a bit. Your body does not want to change and does not mind putting on weight. You need to "persuade" him and yes, sometimes it can be a bit uncomfortable.
Tip 6. Focus On Progression
As mentioned above, your workouts should really be less than an hour, even if that were the case. But the main lesson to take home is to make sure you are progressing in a workout. It's so simple that a lot of people ruin it. They put more volume and more until their workouts are about 2 hours.
If you want to gain weight, it is best to concentrate on progressing either in the number of repetitions or in an increase in the weight raised within your main program. Just like overeating, this will also be difficult and will require you to push yourself to the limit.
Tip 7. Change the Range of Repetitions Every 3-4 Weeks
Unless you are making big gains and progressing like nobody else, I suggest changing the range of repetitions every 4-6 weeks to avoid ups and downs. Changing the repetition range will make your body adapt to the new stress and make you gain weight in the form of muscle.
Tip 8. Attack The Buffet
Remember, this is for the thin, this guy ... We want you to start attacking a buffet once a week. Try to locate this food frenzy after a hard workout, so that most of the calories reach the muscles, which will really help you store those pounds and gain weight in the right places. Do not go too far into the water, but this will enable your body to "accept" more food and increase your appetite in the days to come. We must take advantage of that energy.
Tip 9. Consider a Mass Gainer
We know that we ruined the supplement industry in this post, but the truth is that if you really cannot eat more whole foods (which is the best option) you could consider a Mass Gainer. A Mass Gainer is basically calories in the form of a smoothie. So, instead of having rice, vegetables, and chicken, you can replace it with a shake.
These are another option for between meals. But make sure you have three meals of real food and no more than three of these Gainer shakes. Better yet, make your own smoothies with fruit and protein powder. A much better option.
So to put these tips to gain muscle mass in action and you should start to gain weight in a very short time.
