If you're a skinny guy over 30 and on a mission to bulk up, you've come to the right place. In this blog post, we'll be discussing the key to having the best results in as fast as 30 days. Building muscle fast is possible only if you do the right things, and that includes a proper diet, tons of water, enough rest, and most importantly, the right set of exercises.
The Importance of Protein
Protein is of paramount importance in building muscles, and to determine the amount of protein you need to build up pounds of muscles in a month, you must make some calculations. To do that, take your current weight and minus the percentage of body weight, multiply it by 1.14 to get the number of grams needed to build muscles quickly.
Workouts for Building Muscles
If you're a newbie, you must establish a basic workout regimen first. The duration, frequency, and intensity can be increased later on to help you gain muscle in a month. Do three sets each with 15 reps for the following exercises:
For Legs: Lunges, Squats, Leg presses, Leg extensions, and Leg curls
For Back: Pull-ups, Lat pull-downs, Rowing, and Deadlifts
For Arms: Barbell curls, Dumbbell curls, and EZ bar curls
For Shoulders: Dumbbell raises, Military press, and Side laterals
For Abdomen: Incline crunches and Hanging leg raises
For Chest: Dips, Bench press, and Flies
The Importance of Supplements
In addition to eating more protein, fresh fruits, veggies, and a low carbohydrate diet, you should also consider taking a high-quality supplement. To ensure that supplements are effective, utilize only high-quality ones.
Building Abs for the Washboard Look
Men and women alike aim to build muscles for their washboard abs. You must be prepared for a tonne of perseverance, dedication, and hard effort if you want to obtain the abs you want in just 30 days. Focus only on those muscles on a scheduled basis, typically two to three times a week. By far, crunches are the most effective in giving you a ripped look while also boosting your metabolism, hence leading to burning stored fats.
Types of Weights
You should also consider adding circuit training and free weights to your workout. Normally, you'd want to use both but not on the same day. It's important to switch things up in this case, that's because if you work your arms and abs in one day, dedicate another day for your legs and chest, then another for shoulders, you're giving your body's muscle time to recover.
To achieve a perfect balance of calorie intake for bulking up, you must first determine the right amount of calories you need. The simplest method is to weigh oneself, then, based on your objective, perform the calculations below:
Weight gain: 18–19 calories per pound of body weight
Maintenance: 15–16 calories per pound of body weight
Water intake is just as important. It's recommended to drink a minimum of eight glasses daily. This will ensure your body is properly hydrated for a hard workout.
A Bit of Cardio for a Well-Rounded Workout
In addition to building muscle, it's important to also incorporate some cardio into your workout regimen. Cardio exercises can help boost your metabolism, leading to the burning of stored fats, which can ultimately enhance your muscle-building efforts. To ensure a well-rounded workout, dedicate about 9% of your exercise time to cardio activities.
Examples of cardio exercises include running, swimming, biking, and aerobics. By incorporating cardio into your routine, you'll be able to better monitor your weight and overall fitness level. Furthermore, adding some cardio will help keep your heart healthy and reduce the risk of cardiovascular disease.
In conclusion, bulking up in 30 days is possible with the right combination of diet, exercise, and dedication. By following the tips outlined in this article, you'll be able to build muscle and gain pounds of muscle in a month. Remember to be persistent, dedicated, and hardworking, and to always focus on the right balance of calorie intake and hydration. Good luck!