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If you are a skinny person then you will know the troubles that you have to go through every day.
From relatives and family constantly suggesting you good diets, to bulky people undermining your importance due to mere looks.
You have sure thought about it a significant number of times, and probably even tried gaining mass through muscle building and proper diet. But it hardly ever works, right? (Our bulking guide will help).
It is all a waste of time, as it is not improving your status at all. You still look into the mirror and see the same old skinny self. So, what exactly is going wrong? What can you do to fix it all?
Let us look into the most possible issues and fixes, so that you can be on the right track and build muscle in the shortest amount of time.
Here are some possible issues that you could be dealing with:
Issue #1: Under-eating and bad diet choices
Unless you track your diet, you can be sure that if you are skinny, it is because you are not eating enough.
Your metabolic rate determines the amount of food you eat. You might feel full after eating just a small amount of food, because that is what your body is tuned to believe. But to gain muscle mass, you need to eat more than you usually do.
That is what will make your size and strength improve at rates that you are aiming for.
Another issue could be what you are choosing to eat, for example if you have fallen into the trap of those overhyped paleo diets, or targeted keto, and the like. It is all working against you.
You have to decide it all for yourself. You have to understand that focusing only on particular nutrients will not work for you.
You have to make sure that you get all the carb and fats that you are missing out due to the diet you are following. It is only harming you.
Finally, are you misinterpreting dietary advice? You might have heard advice about your diet and what to eat at certain times in order to gain mass and the like. It is all situational, and it depends from person to person.
So you have to take the context into consideration, and then make sure that you are following the right advice.
Issue #2: Not enough training
If you think that only diet control is going to build you muscle mass, then you are mistaken.
You have to make sure that you are training enough each and every week, focusing your attention on the large muscle groups.
Issue #3: Your sleep habits
If you are not sleeping well and on a schedule, you are literally wreaking havoc on your body.
You need to slow down the release of cortisol (stress hormone) and the like, which are hurting you from the inside.
Sleeping well keeps both your mind and body in good shape, and you can be well on the path of gaining mass with this small change to your schedule. I suggest aiming to get a minimum of 7 hours sleep every night.
How can you start to gain muscle mass?
If you have any of the above issues, which is most likely, you are sure to be wondering what can be done to fix it.
Well, a lot actually. You are in luck. These issues are not irreversible and we can build a proper method for you.
You just have to do a few things to make sure it works in your favour. Read on to discover the fool-proof formula for gaining muscle:
#1: Build a system
You might have had a New Year goal to gain muscle and all, but without a proper system, all that goal making is bound to go down the drain.
You need a proper system, a set of habits that you build upon, to make sure that your goals are realised. So here is what you do:
- Pick a goal: Write down a goal for yourself, but do not make impractical deadlines for it. You have to be realistic.
- Have specific food times: Make sure that your body expects to be fed at the times that you are feeding it. Stick to that timed schedule.
- Sleeping: Make sure that you sleep very well and on a strict schedule. Try not to shift your sleep cycle too much, or you will be left with poor quality and unfulfilling sleep which will hurt your daily activities.
#2: Decide your training schedule
You have to design a training schedule and make sure that you stick to it.
Now, if you have thought that alternate days of training should work for you, just make sure that you stick to it through and through.
Do not skip any days, or the training that you are providing your body will be for naught.
On those days when you cannot go to the gym, make sure you do not doze off and spend the entire day doing nothing.
All you need is a pair of dumb-bells, and you should be able to do some basic exercises every day.
#3: Use compound exercises to gain quick results
When it comes to gaining mass quickly, especially when you first start weight training, you should focus on performing compound exercises.
The reason for this is that they will work a large number of muscles at the same time so you can get the most out of your workout in as little time as possible.
Examples of compound exercises include the squat, deadlift and overhead press.
Of course a few isolated exercises thrown into your regime wont harm, especially if you want to focus on improving the size and strength of a certain area of your body.
#4: Remain motivated
Our final tip is to keep working and when you have gotten all of the above right, stick to it.
Make sure that you are motivated throughout your journey. Read the health journals, the books, watch training videos and the like, and you are sure to stay motivated.
Also keep a journal of your own progress, doing so will allow you to look back on how far you have come, which can be incredibly motivating when you are feeling down and ready to quit your efforts.