There are many different body types and metabolisms out there. For some people, losing fat is no problem, their major issue is trying to gain muscle mass or really any type of weight. Yes, naturally skinny people can have their own set of challenges to deal with on their fitness journeys. One of the major problems is how they can gain muscle mass when their bodies burn through calories like a furnace?
In many ways, having a fast metabolism is an enviable position to be in, after all getting rid of fat isn’t an issue while it is an issue that so many other people struggle with. While skinny folks have the opposite problem, they can still meet their muscle building goals if they so wish to. It simply involves using the correct methods and techniques, and working with perseverance and dedication in order to achieve your goals. I
Tips on Gaining Muscle for Skinny Guys
Eat More Calories
Quite simply, you need to be eating more calories. Yes, I know, you may feel like you already are eating plenty of calories but with a fast metabolism, you need to eat even more than other people and do it on a consistent basis. Note that to have a very fast metabolism need to consume more calories. In the end it boils down to the energy equation: calories in versus calories burned. To gain muscle you must consume more than you burn. So, do you know how many you are currently eating each day to maintain your current weight? Can you add 500 calories to that total each day? That’s 3,500 calories extra per week…see if that has a positive effect after 3-4 weeks of implementing it. You have to have set meal times and adhere to them. Don’t rely on getting these extra calories from junk food. One simple meal is eating about 2.5-3 tablespoons of natural peanut butter on two slices of a whole grain bread.
Include Protein in Every Meal
Remember, we have to increase calories while not eating a ton of junk food that isn’t going to be beneficial to gaining muscle or overall health. Increasing protein intake can have a huge impact on gaining muscle mass. I always liked to aim for between .75-1.25 grams of protein per body weight but a naturally skinny person might consider trying out the higher end of that range. An easy way to reach higher protein levels is to throw items like beans into your meals, as they are a great source of both protein, fiber, iron, and carbohydrates.
Train Hard, Train Smart
Train to the level of your experience, applying the principle of progression and constantly challenge you in every workout. Don’t go overboard as a beginner, rather, focus on getting the calories in and having strict form on your lifts. Compound exercises such as squats, deadlifts, chin-ups, and bench press are the foundations of building solid mass. These exercises done with barbells and dumbbells should be the pillars of your workout with the principle of progressing slowly but surely.