Putting on muscle weight is a major workout goal for many men. Most men want to gain muscle and lose fat. But if you are already skinny, you want to add the muscle without gaining any additional fat. How do you do that?
The key to putting on muscle weight without fat is healthy extra calories along with a vigorous workout plan. It may take some tweaking, so you do need to monitor how much you eat and what kind of weight your gaining.
Muscle Protein Shakes
First, you are probably already working out. You want to continue doing so. If you find you are able to workout without getting tired, try to vary which exercises you do from day to day. So if you've been doing bicep curls, try concentration curls instead. Changing up exercises stimulates additional muscle growth.
You can also try to switch from strength exercises to endurance exercises. These work different types of muscle fibers which gives you the most possible growth. So instead of going for the heaviest weight you can lift, try lifting a medium weight. However, try to do twice as many reps.
The second key to putting on muscle weight is a healthy diet. Specifically, this means eating a lot of proteins. Since muscles are composed of proteins, you need to make sure you take in a variety of different protein sources. This includes dairy, meat, and legumes. You can also use protein shakes. These contain whey based proteins, which are dairy. Eggs are another good source of healthy proteins.
It's important to not cut out any food groups while you are on this diet. Carbohydrates are important for energy. Fruits and vegetables are important for different vitamins and minerals. Fats are important for proper cell growth. So don't forget to eat other foods as well as protein.
A good rule of thumb is to eat until you are full. However, many people don't know how to monitor their own satiety signals. So you may want to take weekly measurements to make sure you are gaining muscle instead of fat. You can also consult a calorie chart to determine how many calories you should eat every day.
When you are putting on muscle weight, you should see the results within a few weeks. If you're not seeing the growth you want, try eating a little bit more. If you're gaining too much fat, cut your calorie slightly. Finding the proper calorie to weight ratio may take a little testing. But the results are completely worth it.