The Ultimate Guide for Muscle- Building for Skinny People

For many men, muscle building can be quite a struggle, but it shouldn’t be. If you are eating well and working out rigorously, you should see muscle gains. If despite your diet and exercise routine you simply cannot gain mass, you need to take a closer look at your diet and exercise plan. There’s a good chance that you may have missed something or need a little extra help because of your unique metabolism, body type or constitution. This uniqueness of the body is recognized in the Ayurvedic concept of prakriti or dosha balance and it may explain your problem. While we won’t go into the details of this concept, you should consult an Ayurvedic physician for personalized diet advice. Until then, it would help to consider making these changes to your diet and lifestyle.

Avoid These Mistakes To Build Muscle

• Don’t just assume that you’re eating enough because you eat till you are full. You need to get enough calories from your diet or you will land up losing weight, rather than gaining muscle mass.
• Don’t just focus on calories, but also pay attention to nutritional intake, especially protein. Muscle gain cannot occur without adequate protein intake.
• Similarly, downing protein shakes and powders will not help increase muscle mass if you aren’t working out adequately.
• While you shouldn’t give up the cardio and aerobic exercises, you simply cannot gain muscle mass if you refuse to start weight training. 

The Skinny Guy’s Guide To Build Muscle

It can be extremely disheartening to see no visible muscle gains if you are doing everything right, but don’t give up just yet. Here are 5 practices that you absolutely have to adopt if you wish to gain mass. 

Eat for Muscle Growth

If you aren’t feeding your muscles, they are not going to grow. This means that you need to include plenty of protein in your diet, as amino acids are the building blocks for muscles. At the same, this doesn’t mean that carbs should be eliminated. Just make sure to get your carbs from healthy whole foods that contain complex carbs. This will give you a steady supply of fuel. At the same time, make sure that you are also getting healthy fats. Aside from meat and eggs, milk, soya, nuts, and beans are good sources of protein. Fresh fruits, veggies, whole grains, and most other plant-based foods are good sources of complex carbs. When it comes to healthy fats, nuts and seeds are your best bet.

Follow the Dinacharya

For the best results from any diet and workout, you also need to be consistent and disciplined with your routine. There is no better routine than the dinacharya, which is the ancient Ayurvedic recommendation based on the ebb and flow of energy in nature, your balance of doshas, and the effects of different activities in response to doshas that dominate at specific times of the day. You can adopt the broad guidelines of the dinacharya to get started, adhering particularly to the disciplined meal and exercise timings. The main benefit of the dinacharya is that it strengthens the circadian rhythm, which plays a critical role in musculoskeletal growth and repair. 

Get More Rest

There are many individuals who have high endurance and metabolism and don’t tire easily, which means that they can workout for longer durations. This may give you the impression that you don’t need exercise breaks, but you couldn’t be more wrong. Excessive working out can actually impair muscle growth and prevent mass gain as you may once again burn more calories than you consume. Additionally, muscle growth occurs as a result of regeneration and repair that occurs in response to the micro-trauma from working out. This restoration can only occur during periods of rest between workouts. To see better gains, start increasing the rest intervals between training. 

Practice Compound Exercises

Like your diet, your exercise routine needs to be balanced. Unfortunately, most of us tend to focus on isolation exercises to build muscles, when we should be including both. Compound exercises that involve multi-joint movement will work on several muscles simultaneously, such as squats – they work on core, glutes, quads, hamstrings, and calf muscles. These are particularly good if you are pressed for time. Moreover, testosterone levels tend to increase with more muscles being engaged, which also yields muscle growth gains. Isolation exercises like barbell curls can then be used to target specific muscles that may need a little extra work. 

Start Supplementing

If you can’t get all the nutrition and calories you need from your diet, start supplementing. Nutritional supplements, including protein shakes and protein powders can make up for deficits in your diet and will add to your caloric intake. This is one of the easiest ways to gain weight or muscle mass. Just make sure that you’re doing it right and are actually tracking your nutrition and calories. Most importantly, keep in mind that muscle gain doesn’t just depend on nutrition and exercise, as this can be inadequate for some individuals. You can also use natural supplements with herbs like ashwagandha, shilajit, shatavari, salam panja, and safed musli to give you an edge, as these ingredients have proven bodybuilding benefits, through different mechanisms. Some of their effects include a boost to testosterone levels, increased human growth hormone, improved cardiorespiratory endurance, and adaptogenic effects that improve the stress response. 

Remember, bodybuilding is great not just for building muscles, but also for building the mind. It teaches us discipline and the importance of perseverance, so don’t give up. If you are struggling to gain muscle mass and see no results, despite adopting these practices, make it a point to speak to an Ayurvedic physician. 

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References:

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• Craig, B W et al. “Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects.” Mechanisms of ageing and development vol. 49,2 (1989): 159-69. doi:10.1016/0047-6374(89)90099-7
• Wankhede, Sachin et al. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 12 43. 25 Nov. 2015, doi:10.1186/s12970-015-0104-9
• Keller, Joshua L et al. “The effects of Shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels.” Journal of the International Society of Sports Nutrition vol. 16,1 3. 6 Feb. 2019, doi:10.1186/s12970-019-0270-2