Your desire to change must be greater than your desire to stay the same. In fact, a body transformation cannot be done overnight or in a day or two. Rule number one, to change your body, you must first change your mind. Hence, we hope to guide you with a few important tips and information on transformation from skinny to muscular.
How to Get Started to Transform Yourself from Skinny to Muscular
As mentioned above, your mind is key to everything. When you determine to start off with a transformation, do not give up no matter what. First, you could start with the changes you could make in your diet and nutrition. And then, a workout plan that works best for you could help with reaping the results
Nutrition is unquestionably the most crucial thing in gaining muscles. It works 80% in your transformation process. You need to consume many proteins, which are essential for muscles. And, you need carbohydrates, which are the chief energy source for your body. If you don’t get sufficient carbs throughout the day, your body will begin using proteins and muscle as a source of energy.
Know Your Caloric Surplus and Caloric Deficit
Your body requires a particular amount of calories to keep you vital, lead out day-to-day activities, and much more. Everything within the human body needs energy which we receive from the food we eat. Digestion, breathing, blood circulation, filtering blood to generate urine, and all other processes need energy. The quantity of energy your body requires in a day is called TDEE( Total Daily Energy Expenditure). You can use any online calorie calculator to determine an estimate of your TDEE. Once you have this TDEE estimate, you can begin calculating your calories. Hence, if you consume more calories than your TDEE, these additional calories will be deposited as fat. This is a caloric surplus. If you consume fewer calories than your TDEE, you will burn fat in a caloric deficit.
Bulking refers to building muscles. For building your muscles, you should be in a caloric surplus. Although not impracticable, it is challenging to build muscle in a caloric deficit. Therefore, the best thing is to start bulking, provide your body all the expected nutrients by food, and build muscle simultaneously. However, a daily caloric surplus of 500 calories is recommended. You might get more muscle and weight by consuming more than this. Yet, it is not strongly recommended as you will settle down with more fat than you can conveniently split. However, keep monitoring your weight every week, and it should be progressing by around 0.5 kg( about 1 pound). Also, if you are increasing weight too speedily, cut down the calories you are eating.
Cutting refers to decreasing body fat while maintaining as much muscle as possible. You can do this by being in a caloric deficit. You can increase up to 500 calories in deficit without any difficulty by consuming 300 calories less than TDEE. However, make sure to consume at least 2–2.5 grams of protein per kg of bodyweight.
Carbohydrates provide energy for the body. These complex sugars are the body’s primary choice to burn as these get transformed into glucose in the bloodstream following digestion. All the excess glucose is initially deposited in the liver as glycogen, and the rest is turned into fat.
Not all carbohydrates are produced the same. Some carbs digest more speedily than others, letting your body deposit it as fat. At the same time, some carbs require time to digest and gradually discharge energy in the body. The Glycemic index supports us in understanding how quickly a carb digests. A high glycemic index indicates the carb rapidly digests. And, therefore, it should be bypassed. We need to consume carbs that will discharge energy slowly. That is—carbs with a moderate glycemic index.
Proteins are what muscles are composed of regularly. Also, protein creates hormones and many other essential functions. If you don’t have enough protein, you will do more harm than good to your body.
Fats are not harmful to you. In fact, they are essential. Have good fats but dodge the bad ones. You should be concerned with calculating fats as what appears to be a small amount can be a tremendous source of calories. There are two kinds of fat: saturated fats and unsaturated fats. Hence, consume saturated fats thoughtfully as they could be unhealthy. Unsaturated fats are healthy fats. Therefore, you could always have them moderately. However, it would be great if you could avoid Transfat completely.
Best Food to Eat to Gain Muscles
- Red Meat
- Greek Yogurt
- Cottage Cheese
- Protein Bars
- Grains (whole grain bread, cereal, quinoa, etc.)
- Legumes (beans, lentils, chickpeas, hummus)
- Calorie Dense fruits (bananas, mangoes, grapes, etc.)
- Dried fruits (raisins, prunes, figs, dried cranberries, etc.)
- Naked Juice
- Honey and maple syrup
- Ice Cream
- Frozen yogurt
- Fatty fish / Fish oil
- Coconut Oil
- Macadamia nut oil
- Olive Oil
Food to Avoid or Eat in Moderation
- Refined flour (biscuits, cakes, most desserts),
- Glucose powders
- Fried foods, packaged foods(Ketchup, ice creams, cold drinks, etc.)
- Fruit juices ( packaged, drink fresh-made smoothies, lemonade, coconut water, etc.)
Eat often, eat healthily.
Your body requires nutrients all the time, particularly if you’re attempting to gain muscle weight. Therefore, eating thrice a day is not enough as it catches too long before you start filling your muscles. So, the best thing is to eat a serious breakfast. Then, grab a snack after two hours, and then have a protein-rich lunch. Then again, another snack, exercise an hour following that snack, get a shake after a workout, and then another large healthy meal in the evening. If needed, you can take another shake right before going to bed, so your muscles don’t famish while you sleep.
Apart from fancy and complex exercise machines, compound and isolation exercises would work wonders through your skinny to muscular journey.
Compound and Isolation Exercises
Compound exercises serve more than one muscle at a time. Examples are:
- bench presses
- deadlifts, etc.
These are excellent for beginners to grow strength, control, and stability of your body.
In the meantime, isolation exercises concentrate on one muscle at a time. Examples are:
- bicep curls
- tricep pulldowns
- Leg extensions, etc.
You can start these exercises after at least two months in the gym. But, compound exercises should be 80 percent of your workout routine.
Cardio and Flexibility
Cardio is crucial as you want your heart to pump all nutrients to your muscles, and everywhere else, it is needed through blood. Begin with moderate-intensity exercise for 5 minutes and gradually increase the time. You can do anything that makes your heart beat faster. Yoga and HIIT exercises are highly effective cardio and flexibility-enhancing exercises. Yoga and dynamic stretching will give you promising results.
General Tips to Help Your Skinny to Muscular Transformation Journey
#01 – Set targets.
It will be more comfortable to stimulate yourself if you have precise goals. Targets like gaining 20lbs of muscle in a year or increasing your bench press from 100lbs to 200lbs in a year will keep you going. Also, trace your development monthly. Moreover, measure your arms, chest, and waist at significant intervals so you can keep checks on your program and improvement.
#02 – Maintain a journal.
Maintain a record of how much weight you lift and how many reps and sets you did. This will assist you in tracking your improvement and help you decide when to increase the weights.
#03 – Focus on form and not weights during workouts.
Lifting heavier weights won’t give you bigger muscles if your form isn’t accurate. Strive to raise the maximum weight possible with the ideal technique. If your form is hurting, decrease weights immediately.
#04 – Snap photographs of yourself every week.
This is a very motivating step on your skinny to muscular venture. As the transitions occur slowly, a lot of times, there is this feeling of not improving. But, if you look at your older photos and your journal, you’ll know how long you have reached. Also, it might also sometimes help you to figure out if you have been doing something improper.
#05 – Warm up and cool down during exercises.
Skipping warm-ups and cool down could lead to injuries and underachievement due to muscles being stiff. Therefore, always remember to follow a sound warm-up and cool-down habit.
#06 – Be hydrated, drink water.
Thirst is a sign of dehydration. And, dehydration will disturb your skinny to muscular transformation. Therefore, drink enough water so that you don’t feel thirsty. It is best if you can drink water when you wake up, 30 mins before workouts, a little amount during workouts, and plenty after the workout. Do not drink a lot with meals. In fact, keep drinking during the day at frequent intervals. Also, have a water bottle with you all the time when you go outdoors and always.
#07 – Don’t hurry yourself to join a gym.
Begin by working out at home by trying bodyweight exercise, HIIT, and yoga. In fact, then you’ll have strength, better body knowledge, and courage when you go to a gym. Try this way for a month and then join a gym.
#08 – Have supplements.
Supplements do have a great effect when you try to turn yourself from skinny to muscular. Always consult a physician before trying any supplement and let him choose what is suitable for you. In fact, Use supplements only in the prescribed amount. Strive to get most of your nutrients from food. Do your own research on the supplements. Furthermore, do not purchase anything after viewing advertisements and endorsements without knowing the need for them.
In addition, nothing will work if you are not patient enough. Every good thing takes a bit of time to show results and therefore have patience. Moreover, sleep well as your body repairs while you sleep. Sleep is a major factor contributing to overall health. Therefore, try to get 7 to 9 hours of sleep every day and attempt to sleep and wake up at the same time every day.
So, we hope you liked our article on transforming yourself from skinny to muscular. We wish you good luck in your transformation journey and hope we enlightened you with satisfactory information!