Are you a skinny guy looking to build muscle and shed that stubborn belly fat? It can be a challenging task, but with the right approach and dedication, it is definitely achievable. Here are some effective strategies to help you reach your fitness goals:
If you’re skinny-fat then there’s no better time than now to do something about it. Weight gainer supplements are high protein, high carb shakes that you can consume at any point during the day but it’s recommended that you have them not long after workouts. Essentially, weight gainers are special type of protein powder that has loads of calories. Avoid ones that have a high sugar content and too many additives. Stuff like Naked Nutrition’s Naked Mass is a good option for those who need a ‘clean’ weight gainer. That said, there are some tips and tricks that might help you put gain weight and build muscle faster than just eating rice and chicken all day, every day.
Like I said, looking good is all about having the right body proportions. You don’t have to be the biggest guy to have the best looking physique. Looking good is about balance, symmetry, and proper proportions. Military press, or shoulder press, is simply pressing a barbell from your collar bone up over your head until arms are straight.
You should’ve also gained three or more pounds of body weight. If you haven’t, consider adding more calories to your diet. Now, we’re not saying that you should eat a starvation diet, nor are we saying that you should bulk so aggressively that you gain a ton of fat. No, we’re saying you should think about steadily losing weight with a modest calorie deficit of around 500 calories per day.
Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day. This group lost the same amount of weight, but by adding cardio to their diets, they were able to lose more fat while preserving more muscle. This time, only 1/4 of their weight loss came from muscle mass.
All you have to do is adjust the total calories to be below maintenance or above maintenance when cutting or bulking, respectively. The calories you consume should be from only unprocessed whole foods with a focus on protein. While bulking you should be eating nutrient dense and calorie dense food. While cutting you should be eating nutrient dense foods with lower calories count. We believe a mixture of bulking and cutting will yield better overall results in a shorter period of time for most people including the skinny-fat.
Strength Training
If you are training properly, a majority of these calories will go towards building muscle instead of putting on a lot of fat. If you’re of healthy weight, active, and wish to build muscle, aim for 1 g/lb (2.2 g/kg). There are a few reasons why people have disproportional amounts of belly fat. The most obvious reason is that men store most of their fat in their midsections, and so when men become overweight, they tend to get bigger bellies. It’s not necessarily any great mystery, it might just be that you have a classic male body-fat distribution pattern and you’ve gained too much fat.
One of the most important factors in gaining muscle mass is incorporating strength training into your workout routine. Focus on compound exercises such as squats, deadlifts, bench press, and pull-ups to target multiple muscle groups simultaneously.
Protein-Rich Diet
Protein is essential for muscle growth and repair. Make sure to include plenty of protein-rich foods in your diet such as chicken, fish, eggs, and legumes. Aim to consume at least 1 gram of protein per pound of body weight per day.
Caloric Surplus
In order to gain muscle mass, you need to consume more calories than your body burns. Aim for a caloric surplus of around 500 calories per day, but make sure to focus on nutrient-dense foods to avoid gaining excess fat.
Cardiovascular Exercise
While strength training is crucial for muscle growth, incorporating cardiovascular exercise into your routine can help you burn belly fat. Consider adding high-intensity interval training (HIIT) or sprints to your workouts to boost your metabolism.
Consistency and Patience
Building muscle and losing fat takes time and consistency. Stay dedicated to your workout routine and nutrition plan, and be patient with the results. Remember, slow progress is still progress.
Frequently Asked Questions
Can I lose belly fat and gain muscle at the same time?
While it is possible to lose belly fat and gain muscle simultaneously, it is more efficient to focus on one goal at a time. Start by building muscle through strength training, then shift your focus to burning fat through cardio and a caloric deficit.
Should I take supplements to aid muscle growth?
Supplements can be helpful in enhancing muscle growth, but they are not necessary. Focus on getting the majority of your nutrients from whole foods, and consider supplementing with protein powder or creatine if needed.
By following these strategies and staying consistent with your fitness routine, you can achieve your goal of gaining muscle mass and losing belly fat. Remember to listen to your body, stay hydrated, and get an adequate amount of rest to support your muscle growth and recovery. Good luck on your fitness journey!
