Kettlebell Fitness

Archive for the ‘Muscle Gain’ Category

postheadericon How To Gain Muscle If You Are A Skinny Guy

Can skinny guys gain muscle?  Many skinny guys have tried to gain muscle with little success.  They look into the mirror day after day wondering if they are doomed to stay skinny forever.  It’s not through a lack of trying, however they spend more time focusing on the wrong things.

 

Many skinny guys know the latest training programs and latest supplements promising to build mounds of muscle but they lack knowledge in the one thing needed to make fast muscle gains: NUTRITION!  Nutrition can make or break any great training program.  In the case of the skinny guy, he is likely not eating enough calories to stimulate muscle growth.  Your body needs nutrients to build muscle as muscle can’t be built from thin air.

 

Naturally skinny guys have fast metabolisms therefore they will have to consume more calories than the average person.  If you are not gaining or losing weight, you are just consuming enough calories to survive and perform your daily activities.  Skinny guys gain muscle by consuming more calories than needed for normal activities.

 

In order to gain weight, you must realize that you are not eating enough.  Most skinny guys will tell you that they eat all day long but if you were to calculate their daily totals, they’ll soon realize they are under eating.  The goal is to eat enough calories to gain weight but not add excess fat in the process.

 

To start gaining weight, the skinny guy should keep a log of everything he eats for about a week.  Add the total calories consumed over the week and divide by 7.  This will give you your average daily calories.  If you don’t want to keep a food log, you can multiply your bodyweight by 15 (or 18 if you are really skinny) to give you a rough estimate of the calories needed to maintain your bodyweight.  Each week, the skinny guy should add 500 calories to his daily calorie total.  For example, if Joe kept a food log and calculated he ate 1800 calories a day, he should bump his calorie consumption to 2300 per day.  Joe should add 500 calories each week until he starts gaining weight.  Once he finds his calorie “sweet spot”, he should maintain this calorie amount until muscle gains begin to plateau.  If Joe finds his muscle gains begin to plateau, he would start adding 500 calories again each week.

 

Skinny guys gain muscle by eating the right foods.  The diet should consist of adequate protein, complex carbohydrates, and fats.  Because he has a fast metabolism, he can probably get a way with eating junk without sabotaging his muscle gains but it is not recommended he lives off of McDonalds, Wendy’s, and Burger King.  Most trainees looking to gain weight should eat 1-2 grams of protein per pound of body weight.  He can get this protein from whole foods or protein shakes.  He should not be afraid to consume fats as some of them are actually good for you.  Just keep saturated and trans fats to a minimum.  The bulk of your calories should come from complex carbohydrates.

 

Skinny guys gain muscle by training hard and eatin enough calories to grow and not by looking for the next magic potion to come out on the market.  If you believe you are eating enough but still can’t gain weight, you need to re-evaluate you daily calorie consumption.

 

 

 

 

 

 

Can Skinny Guys Gain Muscle Too?  They Sure Can If They Eat Enough!

 

Can skinny guys gain muscle?  Many skinny guys have tried to gain muscle with little success.  They look into the mirror day after day wondering if they are doomed to stay skinny forever.  It’s not through a lack of trying, however they spend more time focusing on the wrong things.

 

Many skinny guys know the latest training programs and latest supplements promising to build mounds of muscle but they lack knowledge in the one thing needed to make fast muscle gains: NUTRITION!  Nutrition can make or break any great training program.  In the case of the skinny guy, he is likely not eating enough calories to stimulate muscle growth.  Your body needs nutrients to build muscle as muscle can’t be built from thin air.

 

Naturally skinny guys have fast metabolisms therefore they will have to consume more calories than the average person.  If you are not gaining or losing weight, you are just consuming enough calories to survive and perform your daily activities.  Skinny guys gain muscle by consuming more calories than needed for normal activities.

 

In order to gain weight, you must realize that you are not eating enough.  Most skinny guys will tell you that they eat all day long but if you were to calculate their daily totals, they’ll soon realize they are under eating.  The goal is to eat enough calories to gain weight but not add excess fat in the process.

 

To start gaining weight, the skinny guy should keep a log of everything he eats for about a week.  Add the total calories consumed over the week and divide by 7.  This will give you your average daily calories.  If you don’t want to keep a food log, you can multiply your bodyweight by 15 (or 18 if you are really skinny) to give you a rough estimate of the calories needed to maintain your bodyweight.  Each week, the skinny guy should add 500 calories to his daily calorie total.  For example, if Joe kept a food log and calculated he ate 1800 calories a day, he should bump his calorie consumption to 2300 per day.  Joe should add 500 calories each week until he starts gaining weight.  Once he finds his calorie “sweet spot”, he should maintain this calorie amount until muscle gains begin to plateau.  If Joe finds his muscle gains begin to plateau, he would start adding 500 calories again each week.

 

Skinny guys gain muscle by eating the right foods.  The diet should consist of adequate protein, complex carbohydrates, and fats.  Because he has a fast metabolism, he can probably get a way with eating junk without sabotaging his muscle gains but it is not recommended he lives off of McDonalds, Wendy’s, and Burger King.  Most trainees looking to gain weight should eat 1-2 grams of protein per pound of body weight.  He can get this protein from whole foods or protein shakes.  He should not be afraid to consume fats as some of them are actually good for you.  Just keep saturated and trans fats to a minimum.  The bulk of your calories should come from complex carbohydrates.

 

Skinny guys gain muscle by training hard and eatin enough calories to grow and not by looking for the next magic potion to come out on the market.  If you believe you are eating enough but still can’t gain weight, you need to re-evaluate you daily calorie consumption.