Gaining weight is more difficult than loosing it, as a skinny guy it is very hard to gain weight, sometime it make frustrating that after eating a lot and spending a lot of money on supplements and diet, still not gaining weight. I will tell you how i build muscle naturally.
Here i’m going to tell you how i increase my weight from 63 kg to 71 kg, A real transformation.
Everything is possible if you are dedicated towards your goal,work hard.
1.Lift 5 Times In A Week And Scheduled Your Workout
Why i choose 5 days to workout in a week ?
Let me tell you your body muscle only grow when you take proper rest, with the high intensity workout in a week i prefer to take 2 days off, for my body to build muscle properly, it allow body for proper recovery in each muscle group .
Lift at least 5 times in a week if you want to build muscle because consistency make you perfect, if you are beginner you can take one day for the rest between these days.
Start your weak by training from upper body to lower body part.
Think like you have 5 days and you have to work on 5 different muscle group of your body to build big muscle, divide your each day with different workouts.
Scheduled your workout.
Day 1. Chest
Day 2. Back
Day 3. Rest
Day 4. Biceps and Triceps
Day 5. Shoulders/abs
Day 6. Legs
Day 7. Rest
The rest between the weeks help your body to recover and build muscle easily.
2. Warm-up Before You Lift Weight
Warm-up is the first thing you do when stepping into the gym, after that you will be able to perform better and it also reduce the chances of muscle injury and muscle soreness.
warm up at least 10-15 minutes before starting your workouts.
A warm up before workout is a good idea, it increases heart rate, blood flow and loosen the muscle.
It also increases your muscle temperature and blood temperature which helps your body for aerobic activity, it increases the blood flow to your muscles.
Warming up mentally prepare you for the workout by increasing focus and concentration.
It allows your joints like shoulders and knees to reach their maximum movement potential.
A warm-up include-
- Arm circle
- Jump rope
- Push-up and Pull-up
- Move your major joints like neck, shoulders, hip, trunk, knee and ankle.
3.Focus On Compound Exercise
what is compound exercise?
Compound exercises are those exercise that work on multiple muscle groups at the same time. It help you get stronger and fitter in less time.
Compound exercises helps you to build muscle quickly and it work on all your muscle groups, it improves your strength power not only in the gym ,but also you can handle your everyday tasks more easily.
Compound exercises demand a lot of energy from your body because at this time you burn more calories, that ultimately helps you to build more muscle and strength.
Compound exercises include-
- Dead lift
- Bench presses
4.You Grow When You Take Rest
Resting is just important as working out because it’s an equal part of building muscle and strength.
while you workout, it creates microscopic tears in your muscle tissues, so you have to allow rest to your body to rebuild it, rest helps your muscle tissue, nerves, bones and connective tissue to rebuild it, that finally result in building stronger muscle.
Your body needs time to repair and refuel your muscle tissues after high-intensity workouts.
Resting not improves only your physical stamina but it also help you mentally and calm your mind.
5. Eat Something Every 3 Hours
Diet is the key for building muscles.
Diet is more important than your workout for building the muscle.If we look as a ratio for building the muscle is 40% to 60%, 40% is your workout and 60% is your diet.
Your body stores fat and burn muscles, and also slow down your metabolism when you go for more than three hours without getting food in your body.
Eating several small meals is more productive than eating two or three big meals in a day, it act as a fuel for your muscle.
when you eat something at a regular interval of time, it boost your metabolism and help your body to building and repairing your muscle tissue.
It is very tough to exercise on an empty stomach, a hole day small meal make your exercise easier.
6 Drink More Water
Water helps to balance the electrolytes in our body, if you want to build muscle then you must keep your body well hydrated.
Water flushes out the toxins and other metabolic waste product from the body, it helps to remove excess nitrogen, urea and ketones.
You need more water to help your kidneys to do their work properly, it also helps out with the lubrication of your joints.
Drinking enough fluids is important when you are exercising, and it can supersize your muscle gain.
Adequate hydration builds energy for intense workouts and helps prevent post-exercise fatigue and exhaustion.
when your body don’t have sufficient water, they don’t work well and the glycogen stored in our muscle gets depleted quickly.
When you’re dehydrated your muscle growth gets affected.
Benefits of water for Building Muscle-
- It helps to maintain muscle pump
- Boost your energy for workouts
- It keeps muscle healthy
- It helps in weight gain
- Improving Digestion
- Boost Metabolism
- Flush Out Toxins
- It prevent muscle cramping and fatigue
- It prevent muscle breakdown
- Improve muscle growth and strength
- Better exercise performance and recovery
This is my natural body transformation, believe my guy’s anything is possible if you are dedicated to your goals. I hope all the above points are clear to you, if you have any doubts then comment below I will surely help you if you find this post helpful, then help your friends and others by sharing it on social media.
I think self-discipline is something, it’s like a muscle. The more you exercise it, the stronger it gets.Florence Griffith Joyner