Fitness for Dads: A Skinny Dad’s Guide to Add Muscle

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Fitness for Dads is the Mens Diet and Fitness section on SingleDad. This month, learn how to bulk up your weight with our fitness shake formula and work out tips. Read more.

Fitness for Dads: A Skinny Dad’s Guide
to Add Muscle

Fitness for Dads is the Mens Diet and
Fitness section on SingleDad. This month, learn how to bulk up your weight with
our fitness shake formula. Read more.

Skinny Dad?

Maybe you’ve lost one
too many attainable women to beefier guys. Maybe you’ve had sand kicked in your
face. Maybe you’re at a point to admitting you want to gain weight. If you were
born skinny, you may not have the potential to gain the bulk of an NFL lineman,
but it’s completely possible for a skinny guy to put on muscle. The bonus for
you is that your body fat levels are naturally low, so when you do gain muscle,
you’ll be able to achieve a very ripped look, which bigger, bulky guys often
envy! Forget about your alleged high-revving metabolism because most lean men
who can’t gain muscle weight are simply eating and exercising the wrong way.

bulk up

Here’s Your Fix:

Follow These Principles to Pack on as Much as a Pound of Muscle Each Week.

1.
Eat More. In addition to adequate protein, you need more calories.
Use the following formula to calculate the number you need to take in daily to
gain 1 pound a week. (Give yourself 2 weeks for results to show up on the
bathroom scale. If you haven’t gained by then, increase your calories by 500 a
day.)

A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn
without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week
by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run,
cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1
pound a week.

Drink calorie-dense super shakes between meals
super shakes work wonders for skinny guys. Super shakes combine a
high-quality protein source with some fruits, vegetables, and healthy fats to
produce a calorie-dense cocktail of deliciousness.

For your shake, you’ll need about 10 to 20 grams of
protein-usually about one scoop of a whey-protein powder. Can’t stomach
protein drinks? You can get the same nutrients from a sandwich made with 4
ounces of deli turkey and a slice of American cheese on whole wheat bread. But
a drink is better. Liquid meals absorbed faster, so tough it out. Drink one 30
to 60 minutes before your workout.

There are endless combinations of potential super
shake recipes, but here is a sample you can make…

Popeye Shake Recipe:

Ingredients

1⁄2 cup
frozen raspberries

1⁄2 cup
goji berries

1 cup
spinach

2 scoops
vanilla protein powder

2 tbsp.
ground flax or chia seeds

2 tbsp.
raw cashews

1 cup
almond milk (unsweetened)

Combine
all ingredients into a blender. Blend on high until mixture is smooth and
creamy.

2.
Maximize Muscle
Building.
The more protein your body stores-is a
process called protein synthesis-the larger your muscles grow. But your body is
constantly draining its protein reserves for other uses-making hormones, for
instance. The result is less protein available for muscle building. To
counteract that, you need to "build and store new proteins faster than
your body breaks down old proteins," says Michael Houston, Ph.D., a
professor of nutrition at Virginia Tech University.

3.
Work your biggest muscles. If you’re a beginner, just about any workout will be
intense enough to increase protein synthesis. But if you’ve been lifting for a
while, you’ll build the most muscle quickest if you focus on the large muscle
groups, like the chest, back, and legs. Add squats, deadlifts, pull-ups,
bent-over rows, bench presses, dips, and military presses to your workout. Do
two or three sets of eight to 12 repetitions, with about 60 seconds’ rest
between sets.

But
first, have a stiff drink.
A 2001 study at the
University of Texas found that lifters who drank a shake containing amino acids
and carbohydrates before working out increased their protein synthesis more
than lifters who drank the same shake after exercising. The shake contained 6
grams of essential amino acids-the muscle-building blocks of
protein-and 35 grams of carbohydrates. "Since exercise increases blood flow
to your working tissues, drinking a carbohydrate-protein mixture before your
workout may lead to greater uptake of the amino acids in your muscles,"
says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the
University of Texas in Galveston.

Richard JaramilloRichard “RJ” Jaramillo, is the Founder of SingleDad.com,
a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children.
RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
“Make Life Happen…Again!”

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Richard “RJ” Jaramillo, is the Founder of SingleDad.com, a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children. RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents “Make Life Happen…Again!”