If you’re that skinny guy that’s struggling to bulk up, you probably have the body type of an ectomorph. Ectomorphs are naturally thin and lean, and building muscle and maintaining a sufficient amount of body weight is typically a challenge. Fortunately, there are ways to bulk up the right way and maintain a healthy and lean physique.
When you will choose legal anabolic steroids, the gaining of weight is possible for muscle. The following of the steps is essential for getting gain in the skinny body. The muscles building are possible to have the desired results. The facing of the challenges and overcoming from them is possible.
Consume Lots of Protein
Incorporate protein into your diet. Whether you choose to eat more protein-rich foods or supplement with protein powder shakes, protein will help you quickly develop and maintain lean muscle mass. Protein is also the best way to repair and recover muscle after a strenuous workout. According to Jim Stoppani, senior science editor for Muscle & Fitness magazine, the best way to maximize the effects of protein powder is to take 20g 30 minutes before working out, 40g within 60 minutes after training and 20 to 40g immediately upon waking up every morning.
Increase Calorie Intake
Calorie intake is going to be one of the major components when it comes to bulking up. According to MuscleBuildingPrograms.org, increase your calorie intake to at least 4,000 calories or more a day, spreading them over six meals. It’s key to make sure that the calories you consume are nutritious calories and not empty calories like chips, cookies and ice cream. In addition, consume a large amount of protein-rich foods, such as lean beef, fish, chicken, beans, nuts and seeds, as well as eggs and dairy. Moreover, it’s still important to limit your fat intake by consuming no more than 20 percent of good fat per day. In addition to eating six meals, incorporate an abundance of healthy in-between-meal snacks. To maximize your strength training program, consume carbohydrate-rich foods or supplement drinks for your pre-and post-workout meals.
To gain the best results when strength training, train one muscle group a week and limit the number of exercises and sets per body part. Train your muscles with heavy weight and perform low reps–five to six–to build and shape the muscle. Furthermore, it’s not necessary to train six days a week. Overtraining leads to muscle fatigue and lack of energy
Limit Your Cardio
To get a cardiovascular workout without depleting muscle mass, stick to high-intensity workouts two to three times a week for 20 minutes. Performing cardio too often and for 45 minutes or longer at a time can diminish your muscles. Additionally, high-intensity cardio doesn’t burn fat during the workout but revs up the metabolism long after you’ve trained.
Rest and Recover
Recovery is imperative when trying to gain muscle. Get plenty of rest between training sessions as well as between sets. Although some people feel that during a training session they are building muscle, the recovery phase is actually when muscle growth occurs.