While this article may be more skewed to the small or skinny guys trying to put on some weight or to grow some muscles, it may also be suitable for those who seek to put on some muscles as well.
Again and again, over the “propaganda” by the media that slim guys are more attractive, has given the idea that being small is the trend. Trending from KPOP to all the reality tv shows and slimming marketing campaigns, tall and slim has always dominated the eyes especially on social media.
But a recent change in trend where being buff is slowly taking over and we think that it is actually a healthier alternative compared to being too skinny or being overweight. A healthy diet, with a healthy lifestyle should be the way to go especially in this day and age where (almost) everything is unhealthy.
While today’s topic focuses a lot on healthy choice of food and diet, this does not mean that you should only focus on these elements, but do consult a professional or your trainer for more accurate diagnosis.
So, here are five tips from us for the skinny lads to put on some weight and muscles, healthily.
1) Diet
As you have guessed it, diet is always the utmost important element in having a healthy body. Regardless of whether you would like to put on weight, lose some weight, maintain your weight, lower your level of cholesterol or to increase your immunity, diet always plays a role.
But if you would like to put on some weight, try to consume food with high calories. Of course, we are not advocating consuming a whole bunch of junk food or fried chicken from your favourite korean fried chicken place, but healthy food that is high in carbohydrate and calories such as potatoes, brown rice and whole grain pasta.
Remember to also include food that is high in proteins such as red meats, chicken with skin, salmon, milk, eggs, cheese and full fat yoghurt.
Having a high calorie healthy diet can help to feed those superb metabolism of yours, which is most likely the cause of your underweight (or perhaps, you should deworm your guts).
2) Carbohydrates, carbohydrates and carbohydrates
Yes, we did mention carbohydrates in the first and we are mentioning it again. This is because carbs can make you gain weight for a variety of reasons. According to livestrong.com, many foods that are high in carbs are also high in calories, especially sugary sodas, pizza, muffins, cakes, ice cream and other desserts. Eating these foods regularly not only pushes you over your carb needs, but it provides too many empty calories as well.
But does this mean that carbs are bad for you? Just like cholesterol, there are good carbs (whole carbs) and bad carbs (refined carbs). Whole carbs are unprocessed and contain the fiber found naturally in food, while refined carbs have been processed and had the natural fiber removed or changed.
Whole carbs include vegetables, quinoa, barley, legumes, potatoes and whole grains; while refined carbs are stuff like sugar-sweetened beverages, white bread, pastries and other items made with white flour. So, opt for whole carbs as it is loaded with nutrients and fiber. Some high fiber carbohydrates including vegetables, fruits, legumes and whole grains, were also proven to improve metabolic health and a lower risk of disease.
So, pick your carbs right!
3) Consume Over 3,500 Calories Per Day
Although calorie consumptions are different for each person depending on age and the level of activity, on average, an adult male generally consumes 3,000 calories a day while an adult female needs around 1,600 to 2,400 calories a day.
So, in order to put on some weight, consume your regular meals and just simply add on a daily serving of MMX Mass Gainer (which contains approximately 1,300 calories a day) to supplement calorie intake.
Remember, good calories always come from a healthy selection of food.
4) Munch Those Fruits and Veggies (Don’t Hate Them)
Many bodybuilders often focus on meat and food with high protein but forget about the importance of fiber, and this is something that you, as a beginner who is starting your journey to a buffer and more charming lifestyle should totally avoid the misconception.
Fruits and veggies are man’s best friend (yes, not only dogs), because it is packed with vitamins, minerals and fibers to give you the nutrients you need for a healthy body, hence optimising your body for its function and recovery. Plus, it helps to keep your gut healthy.
Don’t listen to the naysayers. Just be a good man and eat your greens.
5) Track Your Calories
Over consuming or under consuming your calories can have adverse effects on your body. Over consuming can lead to high cholesterol or high blood pressure while under consuming might not give you the outcome you have intended to achieve.
Download a calories tracking app and keep count of what you consume every single meal. Remember, every little step and change you take goes a long way.
So, what are you waiting for? Time to embark on a dietary change while you hit the gym for an amazing transformation.
Have a suggestion or want to hear more from us? Don’t be shy and tell us your idea by emailing us at [email protected]
