Weight Lifting Programs: Guide for Skinny Guys to Pack on the Muscle.
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But what if your skinny and want to gain muscle with a weight lifting program but don’t want to lose weight?
Most skinny guys may have tried weight lifting in the past with little or no success. Well it might not be because of a high metabolism. According to Doug Kalman, R.D., director of nutrition at Miami Research Associates. "Most lean men who can't gain muscle weight are simply eating and exercising the wrong way,"
Well here’s how to do it:
1. Build Protein Reserves: When you workout you deplete protein reserves so "build and store new proteins faster than your body breaks down old proteins," says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
2. Eat Meat: “Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology .”
3. Eat more: In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.
4. Work your Biggest Muscles
5. Drink a Protein shake about an hour before your workout.
6. Lift every other day
7. Eat healthy carbohydrates after your workout: example would be bananas.
8. Eat something every 3 hours
9. Eat some ice cream about 2 hours after working out: I’m not kidding…According to a study in the American Journal of Clinical Nutrition , this snack triggers a surge of insulin better than most foods do. And that'll put a damper on post-workout protein breakdown.
10. Have some milk 30 minute before bed: it will reduce protein breakdown in your muscles.
By choosing the right weight lifting programs and diets even skinny guys can get BIG. Check out Workout Pass for a variety of workouts to choose from.
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