Learn How to Build Muscle

The Skinny Guy's Guide To Gaining Weight

With the growing concern over obesity in the western world we often forget about those few “lucky” people who have trouble gaining weight.

For these people this is not lucky at all, and in most cases they have struggled all their life to bulk up and avoid being called skinny.

If you are serious about gaining weight, you need to learn a few important concepts. I’m not saying it will be easy, but it will be worth it.

So read on to find out when you should be eating, how much you should be eating, and what you should be eating!

Individuals who has trouble gaining weight are often defined as having an ectomorphic body type. This body type is characterized (not surprisingly) but the inability to gain weight, a fast metabolism, and basically the freedom to eat whatever they want and not see a change in weight. Where most ectomorphs go wrong is in their calorie consumption each day.

Contrary to popular belief, some people can eat fast food everyday and still not gain weight. Why is this? Because they are not consuming enough calories to create a surplus and their metabolism is burning every single calorie.  Luckily, there is a simple solution to this problem: eat more.

Most ectomorphs think they eat a lot everyday but in reality, they probably don’t. Simply put, you need a caloric surplus each day to see increases in weight. To accomplish this, I recommend calculating your daily caloric needs and your activity level.

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This amount of calories is what your body needs to stay the same weight. To add weight, increase your calories by 500-1000 each day. Using a calorie counting website or your own head, keep meticulous track of the calories you eat each day.

If, after a week on a caloric surplus you do not see any results, raise it even more. Many ectomorphs will find it hard to eat so much food at first (it can be surprising to see how much food they actually have to eat to gain weight), but sticking to your diet and being consistent will get you the results you want.

In addition to increasing your calories, you need to put work in at the gym. Eating at a caloric surplus and not doing physical activity is a recipe for obesity. Stick to heavy compound movements like the squat, bench press and deadlift and lift more weight every week.

This progressive overload of your muscles will encourage them to grow and get stronger. As for cardio, do not perform more than 30 minutes everyday. You want your body to store as many calories as possible and cardio will only make your journey longer and harder.

Hopefully this article has provided you will some tips and tricks for gaining weight and muscle mass. Skinny individuals need to remember that if they’re not seeing any increase in weight, they’re probably not eating enough.

To ensure that you are gaining quality lean muscle mass, find a workout routine that focuses on compound execises and lifting heavy. Train hard, be consistent, eat lots and you will see results in no time!

critical bench

critical bench

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