Exercise Routine - Skinny People Can Build Muscle Too!

Published: 02nd July 2009
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If offered a choice between being fat or being skinny, nearly everyone would choose to be a rail versus a balloon. But being thin can have its own share of challenges for people trying to build muscle. How can skinny people develop solid, quality muscle?



There are a couple of key components that skinny people need to focus on. The first is diet. An effective muscle building diet includes a meal plan that is rich in protein and selections of good carbs and fats. A recommended breakdown of a meal is 35% carbohydrates (the slow burning kind, such as oats, brown rice, and sweet potatoes), 35% protein (lean cuts of beef, poultry, and seafood), and 25%-30% good fats (seeds, nuts, olive oil, etc).



Muscles depend on protein to provide the building blocks for growth. Proteins are made up of amino acids, which are utilized as the foundation of the muscle growth process. Healthy testosterone levels depend on taking in enough good fats. And muscle growth will not occur without a steady supply of testosterone. Carbohydrates provide the energy our bodies need to fuel our workouts. Good carbohydrates are typically foods with low glycemic index levels. Low glycemic index foods provide a steady source of slow burning energy. High glycemic foods provide a quick spike of energy followed by sharp decline in blood sugar levels which promotes fatigue and muscle weakness.



There is one other key component if the goal is to build muscle. How to structure your workout plan.



A realistic and effective muscle building program will incorporate a mix of exercises utilizing free weights and machines. It will include a schedule structured to focus on working the major muscle groups 2-3 times per week. Building quality muscle requires laying a foundation of strength and endurance in the core support muscles of the body. These include the chest, legs, shoulders, and back. Developing this core strength will better prepare you to work on the smaller, more isolated muscle groups including the biceps, triceps, and calves.



Sticking with a consistent workout schedule is important. You must determine how many days a week you have to dedicate to getting into the gym and structure a schedule around those days. Whether it's 4,5,6 or 7 days a week, an effective schedule can be designed to ensure you are working all of the major muscle groups with sufficient frequency and intensity to support muscle growth.



Structuring your workout plan will require determining the exercises you want to perform, the weights or resistance you will start at for each exercise, and the weight increase goals you will strive for. Muscle growth occurs only as a result of taxing the muscles with increasingly heavier weights. So, your workout progression is a function of increasing the weight as you increase your strength.



An effective and comprehensive workout program will adapt to your schedule and provide suggested exercises and starting weights based on an initial evaluation of the your current fitness condition.



Also keep in mind, muscles don't actually grow while you're lifting. If you are working with sufficiently heavy weights, you are actually breaking the muscle down as you lift. It is during the rest period between your workout sessions when the muscles are rebuilt stronger and bigger. Therefore, it is important to allow at least a day or so of rest between workouts of the same major muscle group. Sleep also plays a big role. The body's recovery capabilities are at their strongest when you are sleeping. It is during these hours that workout recovery and muscle repair and growth occurs.



Skinny people can build muscle. How? Just like everyone else. First, it takes a healthy diet consisting of good proteins, fats, and carbs. The daily recommended calories should factor in your weight gain goals, just as an overweight person would most likely be cutting calories to support their weight loss goals. Diet alone will not result in bigger muscles. It also takes an effective workout routine that is designed to maximize your efforts in the gym and allows for adequate recovery periods. A good workout plan will also incorporate variety in your exercise plan to both eliminate boredom and force the muscles to keep adapting to new movements. This ensures the growth of the muscle across all angles.



Whether you're skinny, fat, or somewhere in between you can build muscle. How?The key is to find a program that has been proven to work. You need to find a come up with a plan that incorporates a comprehensive workout plan with a healthy diet tailored to your weight loss/gain goals. You must find a program that is proven to work and that can be customized to work within your schedule and supports your muscle building goals. You can get more fitness and nutrition information by visiting http://exchanged-links.blogspot.com


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