3 Ways to Force a Skinny Body to Get Lean Muscle

How to Get Lean Muscle - Force a Skinny Body to Get Lean Muscle

So, you're skinny and find it virtually impossible to gain any lean muscle mass on your body. That's good! No, I'm not jerking your chain. You will realize why I responded like that later in the article and why my sort of response is important if you wish to gain lean muscle or do anything else successfully in life. Have you actually ever stopped to consider if the exercise you do is to get lean muscle is different from "regular" exercise? I mean, everyone knows about push ups, sit ups, chin ups, bicep curls and that sort of thing but if you don't understand how to get lean muscle, those exercises are meaningless.

1. That's good!

Still wondering why I responded like that before? Like any form of strenuous exercise, muscle-gaining exercise requires the utmost discipline and mental strength. Mind over matter, as they say. There's a simple yet powerful quote from a great Yoga master which I'd like to think also applies to any sort of sport: "The mind should be calm, the body active." Do you agree? So many things can buffet your concentration when you're working out; you might have had a bad day at work, you might be suspicious if this exercise is going to benefit you at all or leave you even more tired, etc. Self-development literature teaches this: we are a mind with a body. We've been brought up to believe the opposite. Our complex minds are what define humans and as humans we can achieve great things, but it all starts in your head. Control your emotions, focus on your work out and you will see results.

2. Heavy weights

OK, so now we can move onto the nitty-gritty stuff. If you are completely new to exercise and think that learning how to get lean muscle is like getting a new degree, let me reassure you, it isn't that difficult. It's relatively straight forward. The only reason that not many people have it (or know how to get it) is because of the muscle industry that shoves advertisements down our throats with one hand while slipping their other hand into our back pocket. There are only two basic rules for gaining lean muscle. One of them is to use heavy weights. Of course, for you heavy could be anywhere from 11 lbs or 5 kgs to 22 lbs or 10 kgs or even more. It's so logical, I don't know why more men don't understand it.

When you do exercise, you feel pain if your muscles experience more force than usual. Your muscles will get big enough to oppose that same force if it comes around next time. When that same force does come around, since it's bigger, it can better oppose the force. So if you want your muscles to continually get bigger... I'm sure you can work it out. Of course that's only half of the big picture.

3. Fast repetitions

Tell me, what hurts more, doing 30 push ups with no break in between or doing 20 push ups then having a short break, then doing 10 more? If you've done push ups before, you'll know that the burn starts creeping in pretty quickly. Following on from the previous point, it seems like the old saying, "no pain, no gain" is applicable to gaining lean muscle, doesn't it? Hey, no one said it was going to be easy. If you're skinny, you'll have to work harder, but it'll pay off in the end, especially if you can break through your pain barrier.

Doing fast repetitions focuses your energy for a short period of time and puts your muscle group under the most strain in the most energy efficient manner. You can basically get bigger biceps from doing the same exercise, but by doing it faster, since you'll be pushing your muscles to failure, that is pushing them to "muscle overload". It feels like a cold burning in your muscles. It's not quite lifting/exercising until you can't do any more, it's that cold burn you feel which means you will have successfully gain lean muscle. Aim to exercise to failure when you work out by working out quickly.

Skinny men, you are not doomed to be in the shadows of the genetically gifted! Heaps of skinny men have become successful weight lifters like Vince DelMonte, a long distance runner who became the winner of a swimsuit modelling competition in Canada. All it requires is mind over matter and the right kind of guidance relating to learning how to get lean muscle. It's not that hard to understand, just takes some effort.

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How to Get Lean Muscle

How to Get Lean Muscle - To Men Who Want to Be Confident and Attractive Someday

What's holding you back from having that next job promotion? From happiness with a partner? From better health? You don't have to stay single or in the low ranks of your company for your whole life. All it takes is some confidence in yourself. Of course, that's easier said than done. Is your physical state holding you back? Do you feel as if people judge you before you say a word? If you've thought about changing your body for the better, let me try and guide you in the right direction.

If you want to get lean muscle, Vince DelMonte's, "No-Nonsense Muscle Building" has helped over 20,000 men in over 200 countries discover how straight-forward and simple it is to build lean muscle. His focus on low-volume, high intensity means that every work out you do will make you satisfyingly tired, but will ensure that every workout is not wasted. If you read the e-book religiously, you will be better armed to build lean muscle.

The truth is, if you ask any man who's tried working out to build lean muscle, he won't give you the right answer. There are many ways to build lean muscle. Some men sadly resort to steroids to artificially pump up their muscles but you can do it organically just with weights and a good diet. "No-Nonsense Muscle Building" teaches men to work to failure within one set. If you can workout for multiple sets, it means that you will not gain muscle, since your body still has enough strength to continue lifting.

Also included is a set of meal plans to help support your muscular growth. Given that many men won't be used to eating some of the things suggested in the meal plans, it might be a tall order, but as long as you follow the guidelines suggested in the meal plans, you can mix and match different ingredients to better suit your tastes.

It's not easy to build lean muscle, but with the right guidance more time could be better spent doing the things you love instead of wasting your time doing inefficient exercises. If being confident is important to you, look for a muscle program like "No-Nonsense Muscle Building" to make sure that you can build muscle properly.

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How to Get Lean Muscle - Make Your Abs Pop Out

How to Get Lean Muscle - 3 Cheap Items Make Your Abs Pop Out

The abdominal muscles are simultaneously the most frustrating and most envied of all muscles in the male and female body. Guys know chicks dig those washboard abs; gals know that guys do pay attention to below the chest. Besides the humble sit up, regular men and women are in the dark about exercises and equipment that will help those abs come out of hiding.

Swiss Ball - The Swiss Ball is a versatile object that can be used to improve the core stability and strength of the abdominals. You can try the exercise right now, without the Ball. Lie down, and simply hold your legs together in the air at an angle which produces the most strain on your abdominals. Try and hold the position for 15-20 seconds. Not easy, huh? Imagine doing it with a Swiss Ball! You hold it between your feet and lift it, much like you lift dumbbells.

Torso Roller - A simple device that you hold in front of yourself with 2 hands and push out and draw back in again. You kneel while doing this. This is very effective for strengthening upper abdominals and toning your chest.

Abdominal Exercise Guides - These guides are entirely focused on bringing out the full potential of abdominal muscles. The best ones will cover things like the right foods to eat and a full range of exercises that can be done to bring out a 6- or even an 8-pack. Those stubborn abdominals at the bottom of your stomach not wanting to come out from behind that layer of flab? No problem, abdominal exercise guides have all the information you could want or need, and then some!

The costs of these are negligible when compared to the health, confidence and look of your abdominal muscles after you use them. Although these items are focused on abdominals, your entire body will benefit; exercise is exercise after all and if you find that your shortness of breath, lack of stamina or constant lethargy have mysteriously disappeared, you'll know why!

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How to Get Lean Muscle

How to Get Lean Muscle - How to Gain 20 Pounds of Muscle in 6 Months

To good to be true? If you think it is, don't even bother reading this article. However, if you have the drive to learn how to get lean muscle like the professional body builders do, you're about to learn of the three aspects you need to supercharge your muscles gains, no matter your body shape or size.

1. Heavy weights

When we're talking heavy, we usually mean weights that you can lift but probably can't lift long. It's logical, if you think about it. What happens when you do exercise that puts an unfamiliar amount of stress on a muscle group? You feel pain, right? What happens when you feel pain? Your muscles "swell up" and physically get bigger to better oppose that force so they feel less pain next time. So if you want to continually gain lean muscle, what must you do? So many men insist on using light weights to "tone". By all means, they can tone as much as they want, but they won't get any bigger.

2. Fast, short reps

A little bit of background knowledge is needed before I talk about this next point. A specific kind of pain is needed to maximize lean muscle gains. You can only get it by "training to failure" or getting "muscle overload". What is this and what characterizes it? If you've ever worked out and felt a cold, burning pain in your muscle, that's the beginning stages of muscle overload. It means that your muscles have reached their pain threshold. You might be able to physically lift more, but doing so would be overkill. Following on from the topic of pain in the previous point, training slowly with a heavy weight isn't training to failure. Training quickly is. The heavy weight will ensure that your muscle fibers have enough force on them to cause them to grow and exercising quickly will ensure your muscles train to failure.

3. Structured routine

This is the part where even many bodybuilders and professional weight-lifters fail. They understand the theory of gaining lean muscle. They know what kind of food to eat to fuel muscular growth. All they don't have is a structure that exploits all these muscle growing factors and maximizes muscular growth in the shortest amount of time. Who can blame them, really? Personal trainers charge a fortune to spill their work out structures with you and even then they may be of little help. Fitness magazines are even worse, but at least you know their agenda is to cram as many supplements down your throat in the most inconspicuous manner.

Having said this, there are muscle routines out there that a. teach you how to get lean muscle and b. give you a guideline/blueprint to work to, ensuring you reinforce what you learn by actively doing it. Before you go out and buy a new set of weights and try to push your muscles to muscle overload, make sure you have a muscle routine to work by. You can gain 20 pounds of lean muscle in 6 months, but you need some serious planning and work out structure.

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How to Get Lean Muscle

How to Get Lean Muscle - How to Cut Fat 23 Hours After Your Workout

That would be a weightlifter/model's dream come true, wouldn't it? To work out for about an hour, then go about your life doing other things and still have fat melting off your body. The muscle industry and commercial shows like "The Biggest Loser" have popularized the motif, "no pain, no gain." Which is true, if you want to effectively lose weight. However, if you want to lose fat, not weight (yes there is a difference), you'll want to work out as short as possible while maximizing muscular gain. Stop doing cardio and learn how to cut fat the efficient way.

See, the problem with cardio is that once you stop doing it, you stop cutting fat. Also, when you're doing cardio you can't help but lose muscle as well. Cardio is akin to long distance running. It's all aerobic exercise which will strip your body of muscle to fuel the exercise, then turn to the emergency storage, fat. Unless you want to lose all the muscle that you spent forever gaining, then by all means keep on doing cardio. But if you want to keep your muscle and lose fat, you'll want to do more of what you're doing to gain muscle. That's right, by lifting weights, you can get shredded. Sounds crazy but it's true!

What's the golden rule of cutting fat? The amount of energy you take in has to be less than the energy you lose from working out, right? Keeping this in mind, cardio does work because you do burn more energy than you take in. The reason why it's not very efficient is because, like we discussed, our fat loss ends when the workout ends and our muscle density is also compromised. The reason why weight lifting is the way to go is because it's a very fast way to reach an energy deficit (by pushing your muscles to muscle overload).

In the recovery stage, your muscles are rebuilding themselves and your metabolism will speed up and try and reach a state of equilibrium in your body by turning to your emergency fat storages. This might last for 2 or 3 hours, depending on how intense your work out was. Or it could last a whole 23 hours after a one hour work out. You could be watching TV, reading a book, playing poker with your mates, whatever... you can theoretically lose fat while just chilling essentially.

This does work but of course, you'll need proper guidance, a well structured work out routine and a dependable meal plan to make sure your body can handle such a dynamic change.

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How to Get Big, Lean Muscles

Warning: this article is not for men who are looking for a short term fix for a long term problem. If you sincerely want to learn how to get lean muscle on your body, the basics about the kind of weights to lift, as well as how to lift them will be covered in this article. A muscle program at the end will be provided to tie it altogether and kickstart your muscle growth.

The first how to get lean muscle rule is this: lift progressively heavier weights. That's it. If the weights you lift gradually get heavier and heavier, you will build lean muscle. Of course you have to make sure that each workout you lift, the workout is more intense. For example, if you're lifting 20 lbs x 10 repetitions your overall load is 300 lbs. If you think you can take 30 lbs but you only do 4 repetitions your overall load will be 280 lbs. This means that either your muscle hasn't had enough time to recover, your diet isn't providing enough sustenance for your muscle to grow, or a combination of the previous two.

No matter what you might have heard about, "sculpting and defining" your muscles by lifting light weights. It's a myth and lifting light weights will only burn calories (not even fat!). That's all. So forget about it. "No pain, no gain" was created with how to get lean muscle in mind.

The second how to get lean muscle rule is this: lift high reps, not high sets. This basically follows the tenet of building lean muscle, "low volume, high intensity". It's pretty common sense really. If you lift a heavy weight 2 or 3 times, your muscle won't be given enough time to react to the force. However, if you lift it 8 to 10 times, your muscle will definitely notice it and work harder to grow to better oppose the force it's subjected upon. Why not high sets? Because between each set, you're giving your muscles a break. That means your muscles are not being pushed to their utmost limit, meaning there is less muscle to repair, meaning less muscle grows.

There are obviously more rules to building lean muscle, but if you keep these two in mind, lifting progressively heavier weights and doing more reps and less sets, you will definitely see muscular growth, no matter what your body shape.

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