How to Get Ripped at Home for Skinny Guys

Patrica July 19, 2021

How to Get Ripped at Home for Skinny Guys

How to Get Ripped at Home for Skinny Guys? Gaining lean muscles by skinny guys is not something impossible. In fact, many of the famous bodybuilders you see today, have in one time or the other in their lives skinny. It may take more effort, but it’s not something too difficult to do if you know the right thing to do and not beating about the bush.

How to Get Ripped at Home for Skinny Guys



To gain lean muscles, you will have to concentrate on your Diet, Workout, and Rest time.

Your Diet




How to Get Ripped at Home for Skinny Guys: You will have to concentrate more on your diet more than anything because; muscles are made in the kitchen and not in the gym. For normal growth and maintenance, your body needs two categories of food nutrients: the Macronutrient (Macros) and the Micronutrient (Micros).

The Macros are the ones needed in large quantities by your body while the Micros are only required in minute quantity.

The Macros are Fat, Carbohydrates, and Protein while the Micros include vitamins and minerals.

You really need to work on your Macros daily intake; and the Protein in particular.

Protein is King and should always be more in your diet because muscles are made from protein. No matter how many hours you spend in the gym, if you are not parking up on enough protein, you may not see any significant results.

Carbohydrates

The Carbs are also important as they supply the body with the energy required for your daily activities and workouts at the gym. It supplies the glucose used in fuelling your cells. However, if you are not taking enough protein, your body converts precious muscle-building protein into glucose instead of regular carbohydrates to give the body the energy it needs. And am sure you won't want to see your hard-earned muscle mass sacrificed for energy. So don’t neglect your carbs too.

Fat

There are healthy fats you should also take regularly. Fats like; Olive oil, nuts, fish oils, peanut butter, cinnamon, and avocado are all healthy fat and are not going to make you fat.

Count your calorie

You will have to calculate the base calorie requirement you need to sustain your weight per day - known as your Basal Metabolic Rate (BMR) and add around 500 calories to it. For example, if you need 2,500 calories daily to maintain your weight, you will have to consume around 3000 calories.

See how you can calculate your daily base calorie requirement:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) – 161

For example, a 40 years old man weighing 90kg, and 177.8cm (5ft 10 in) tall, his BMR will be around 1,830 calories daily. So he will need to eat around 2300 calories daily.

Your Workout


This should be your next focus after your diet. After getting enough protein to build muscles, the next thing is to get in the game of making some muscles. As a beginner, don't be tempted to opt for the sophisticated equipment at the gym. Go slow and steady with the equipment you are comfortable with. However, don't settle for the easy ones. Anytime you feel too comfortable with your workouts or things are easing up, try to step up the gas by taking on some more challenging workouts.

You will want to direct your workout routine to specific areas of your body for quick muscle gain.

  • Bench press to get your chest muscles exploding. But ensure to start with lighter weights that are comfortable enough for you to lift and then gradually proceed by adding more weight as you start learning the rope your own way. You can start by lifting a weight with 5lbs or 10lbs on each side of the bar.
  • You can combine push-ups with chest exercises like Bench press to gain chest muscle.
  • Work your triceps with push-ups done independently or combined with a bench press or other chest exercises. This will help you work your triceps faster. Dips are also a great way to work up your triceps.
  • Lift weights; that’s one of the most important exercises you will need to do for muscle gain. Lift weight at least 3-4 times a week.
  • Do Hight Intensity Interval Training (HIIT) at least twice a week.

How to Get Ripped at Home for Skinny Guys: For instance, warm up with a brisk walk for 5 minutes. Run as fast as you can for 30 seconds, then walk for 1 minute. Repeat for 10–20 minutes. Cooldown for the last 5 minutes.

I hope this helps.

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Patrica

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