How to get a six pack if you are skinny?
Who says being skinny is a bad thing? As long as you are healthy, then it’s all good! But let’s be honest here, having a six-pack would make us feel and look better. Don’t worry though, I got you covered. Here are some tips on how to get that sweet-looking pack on your tummy.
Understand Your Body Type
Your body type plays an important role in achieving that six-pack you’ve always dreamed of having. There are three types: ectomorphs (skinny), mesomorphs (athletic), and endomorphs (stocky). Since you fall under the skinny category (and probably have been called stick before), gaining muscle mass will be your primary goal.
Eat More Calories Than What You Burn
Believe it or not, eating more will help (finally!) .
You need excess calories to grow muscles. The ideal calorie range for bulking up is 300-500 above maintenance level.
Below are high-calorie foods suitable for this phase:
- Whole Milk – High in fat/protein with additional vitamins and minerals
- Red Meat – Muscle building amino acids; iron/creatinine supports blood flow and energy production
- Nuts & Seeds – High caloric content with additional micronutrients; Omega 3 fatty acids benefit joints/skin
Food | Serving Size | #Calories |
---|---|---|
Whole Milk | 1 cup | 146 |
Ground Beef | 100 g | 250 |
Almonds | Handful | 150 |
These delicious snacks should do wonders for adding more calories into your diet!
Protein Sources
Enough calorie intake alone won’t cut it without ample protein sources. Your muscles will need these to repair and maintain themselves.
- Chicken Breast – Low in fat, high in protein
- Greek Yogurt – High in calcium, light on calories
- Tofu – A great alternative for vegans or vegetarians
Food | Serving Size | Protein |
---|---|---|
Chicken | 100 g | 30g |
Greek yogurt | cup | 18g |
Tofu | Half Cup | 10g |
These sources are healthy options that’ll help you reach your goal quickly (but not a magic shortcut… sorry!)
Compound Movements
Aside from following a calorie surplus diet, incorporating compound movements into your exercise routine can help grow more muscle mass effectively.
Here are some your exercises:
- Deadlifts – Targets back muscles; growth hormones stimulate overall development faster than other workouts
- Squats- Increase testosterone production essential to build lean muscle mass
- Pull-Ups- Improve overall upper body strength; targets biceps/lats/trapezius/forearms
Performing these moves correctly with focus on form is key!
Stay Hydrated!
Last but not least, drink enough water throughout the day! Aim for at least two liters of hydration daily. The human body consists of seventy percent (70%) water; hence drinking ample amounts each day maintains cells’ uniformity.
Hydration during physical activity prevents dehydration and cramps.
As already mentioned earlier (ahem..did I mention? 🙂 ), achieving abdominal muscles isn’t only about intense training routines.
Your diet should always be prioritised over most things before hitting the gym takes place!
After keeping all tips mentioned here… finally getting one absolute tip out there: don’t forget enjoying every part of this journey. Getting a six-pack takes consistent work, patience and some self-love along the way!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
Random Posts
- Does co codamol cause constipation?
- The Power of Pre-Production: A Behind-the-Scenes Guide to Success
- Be jolly, not broke: How to save for Christmas
- When do you need blood pressure meds?
- Roses in the Philippines: Affordable Delights Await!
- How to take the mini pill correctly?
- Fatigue in multiple sclerosis mechanisms evaluation and treatment?
- What happens if bp is 200?
- Dragon Fruit Face-Off: Red vs White
- How to eat hami melon?