It can be both an advantage and a curse to have a quick metabolism. It’s likely difficult for you to gain weight, which makes it challenging to gain muscle. Fortunately, it’s not impossible; all you need is a more individualised diet and exercise schedule. Read our tips for putting on muscle while maintaining a lean body if you’re prepared to get started.

Diet

Consume Nutrition for Your Muscles

Definitely the most crucial factor in building muscle is eating. You must consume a lot of carbs, which are your body’s primary energy source, as well as proteins, which are the building blocks of muscle. If you don’t consume enough carbohydrates throughout the day, your body will start turning to your muscles and proteins for energy. Chicken, turkey, steak, rice, pasta, oats, almonds, milk, eggs, and fish are the finest foods for building muscle. So be sure to consume these!

Eat Carbohydrate Rich Food

Your nutrition is the most crucial factor for gaining muscle.You should consume between 50–60% of your daily calories as carbohydrates to ensure you have enough energy for exercise. Choose high-quality carbohydrates that provide you with fibre and minerals, such as whole grains, even if it’s simple to overindulge in them.

Ensure Protein Sources in Your Meals

Give your body nourishing protein sources for longer-lasting energy. Protein is a fantastic strategy to increase your calorie intake and stop further weight loss. Try to consume 25% or less of your calories as protein. Lean meat, tofu, almonds, and beans are a few examples of foods you could eat. Protein smoothies are another excellent method to gain calories throughout the day. One might be sipped before working out or one could be consumed before bed.

Include Healthy Fats

Consume monounsaturated fats to help your body produce hormones that help you gain muscle. Eat foods that are naturally high in heart-healthy fats, such as avocados, salmon, sardines, and trout, or drizzle heart-healthy fats like olive oil, canola oil, or coconut oil over your food. Try to consume monounsaturated fats for 20 to 35% of your daily calories.

Avoid the unhealthy fats in packaged snacks and fast meals because they are high in saturated and trans fats.

Add Calories to Your Diet

Consume an additional 500 calories per day to promote muscular growth. Your body requires more calories if you’re exercising more and adding muscle to prevent further weight loss. Aim to consume 500 more calories throughout the day.

Always choose healthy foods over high-calorie snacks or convenience items when you’re hungry. Although 500 calories may seem excessive, you can easily meet this goal by including a few snacks in your daily diet. Try some almonds, a protein drink, a smoothie, or some hard-boiled eggs and crackers.

Eat Frequently

Eat every two to three hours. Your body requires nutrients constantly, especially if you’re trying to put on muscular mass. Three meals a day are insufficient because it takes too long before your muscles begin to be nourished. The best strategy is to have a substantial breakfast, a snack after two hours, a protein-rich lunch, a third snack, a workout an hour or so after the third snack, a shake following the workout, and then another substantial healthy meal in the evening. You can have one more shake right before bed if you’d like to prevent your muscles from growing hungry while you sleep.

Pre-workout Snacking

For energy, choose a protein and a carbohydrate that digest quickly. Fuel up before your workout so that you don’t tyre out too quickly. Grab some grapes and a handful of nuts, for example, or enjoy a piece of toast with nut butter and jam as a snack. Along with your pre-workout food, sip on water or a sports beverage.

Workout Routine

Pay attention to compound exercises

Leave those expensive equipment and abdominal exercises behind. Particularly at the beginning of training when you need to build muscle all over your body, not just those abs, chest, and arms that you can see in the mirror, they aren’t as effective. Squats, deadlifts, bench presses, and overhead presses are among the workouts you must perform. They are the most effective and use the majority of the muscles in your body!

Lift Weights

Do weight training roughly four days per week. Use high-resistance weights with a limited number of repetitions to build and tone your muscles. For each muscle group, try to perform 3 to 5 sets of 8 to 12 repetitions. You can vary your concentration each day during your weight-training regimen to keep things interesting. For instance, on day one, perform dips, overhead extensions, and incline dumbbell presses to target your chest and triceps. Work your shoulders and legs on the third day with leg presses, leg curls, and deadlifts after working your back and biceps on the second day with seated barbell curls and wide-grip pull-ups. Use the following day to recuperate, then on the fifth day, work every major muscle group with a total body workout.

Schedule Time to Rest

So many guys believe that working out results in you putting on muscle. This is not at all true. When you exercise, you are micro traumatizing your muscles, which allows them to expand. But you won’t be growing at all if you don’t give your body enough nourishment and rest; in fact, you’ll be working against yourself. Giving your muscles enough downtime in between sessions will allow them to recover and develop. In order to maximize your benefits, avoid overtraining in the gym.

Cardio Activities

Make sure to keep them to a minimum when adding cardio to your exercise program. To avoid burning too many calories, limit your cardio exercises to 30-minute sessions. You could find it challenging to gain muscle since calorie-burning high-intensity aerobic sports like jogging are so calorie-dense. Plan to engage in low-intensity exercises no more than three times each week. Remember that you’ll occasionally combine cardio and weight training. Your cardiovascular health is maintained, but you shouldn’t drop any more weight. Low-intensity aerobic exercises consist of walking on your treadmill, using a stair climber, cycling at a fast speed, and climbing hills.

Try to Remain More Physically Active

Finding techniques to increase muscle mass even when you aren’t exercising is beneficial. Making time to work out might be challenging, but maintaining an active lifestyle is crucial for building muscle. Try to get up every 30 minutes and stretch or take a short stroll if you spend most of the day sitting down. Simply increasing your daily activity can help you keep the muscles you’ve worked so hard to develop.

In this journey of transformation from a skinny to a muscular physique, one could benefit greatly from a personal trainer who can customize your workout regimen and diet plans, as well as keep you motivated as you achieve your body goals. At Alchemy Personal Training, we are prepared and committed to assisting you in improving your fitness, feeling awesome, being extremely confident in your body, and loving the life you live.