Do This Exercise EVERY DAY for Gains! (Skinny Guys)
Being a skinny guy means having an Ectomorph body. If you have this body type, you will find it very difficult to put on muscle and fat, because whatever you eat is converted into energy.
So it is very important to plan your exercise regime and diet, while keeping all these points in mind. Vinod Channa, Celebrity Fitness Expert shares some tips on how to gain weight and build muscle if you are a skinny guy.
Don't over exert: Skinny guys should undergo progressive weight training only for 3 days a week, not more than that (for example, Monday .Wednesday.Friday or Tuesday.Thursday.Saturday). So, that their muscles have time to recover.
Endurance exercise or high-intensity conditioning, which could include running, cycling, swimming, long hikes, snowboarding, metcons, and sprinting.
Diet: After an intense workout, it is imperative to follow a proper diet and have at least 6 meals a day. You can help your muscles recover faster by eating carbs and proteins, fibres, and essential fat after every 2 to 3 hours. Protein is an ingredient that is vital for a post-workout snack, because it helps build muscle, which is important for recovery after a workout. Likewise, protein also helps you build muscles.
Two mistakes lean and lanky individuals make are – eat very often and eat a lot ofjunk food. On the contrary, eat three large meals and cut out the smaller snacks, as this build an appetite. But make sure the meal contains nutritional calories, starchy foods and proteins.
Focus on foods that have a high caloric content, because calories do matter when you are trying to pack on muscle mass. Als,o balance is crucial for weight gain. Fibre intake should be only sufficient to regulate bowel movements and avoid constipation. Fats are a good source of energy, hence can be consumed liberally but excess saturated fats, such as ghee, vanaspati etc. should be avoided, as they can cause bad cholesterol.
During a workout skinny guys should fill up on energy drinks or fruit juices, as they provide continuous energy to lift challenging weights and avoid exhaustion.
Supplements are also very important. According to the intensity of a workout and lifestyle, skinny people need to take a multivitamin, multi-minerales and fatty acids so that their body recovers and it also works wonders for the immune system and skin.
Proper rest and sleep: After 3 days of weight training it is best for skinny people to rest well and this includes 8 hour of sleep. Also, avoid smoking and drinking.
