How to bulk up for skinny guys over 30 days .
Are you on a mission to bulk up in as fast as you can say , 30 days as with any workout .
The key to having the best results is a proper diet , tons of water , enough rest and most importantly , the right set of exercises as for how and why we will be going over that next .
So keep watching , building muscle fast is possible only if you do the right things after all .
Once you've built solid muscles , you'd want to maintain them considering how much effort you've put in .
Let's take a look at how you can gain pounds of muscles in a month .
Protein , getting the right amount of protein is of paramount importance in building muscles to determine the amount of protein you need to build up pounds of muscles in a month .
You must make some calculations first 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 .
If you're a newbie , you must establish a basic workout regimen first later on you can increase the duration , frequency and intensity to build up muscles in a month .
Do three sets each with 15 reps for the following exercises .
Legs , lunges , squats , leg press , leg extensions and leg curls back , pull ups , lateral pull downs , rowing dead lifts , arms , barbell curls , dumbbell curls and easy bar curls , shoulders , dumbbell raises military press and laterals , abdomen , incline , crunches and hanging , like raises chest dips , bench press and flies supplements .
In addition to eating more protein , fresh fruits and veggies and a low carbohydrate diet .
You should also consider taking a high quality supplement .
Make sure to only use quality supplements to be certain that they do their job .
Washboard apps , men and women alike aim to build muscles for their apps .
Thus , if you want to rock some serious abs in 30 days , you must be ready for tons of persistence , dedication and hard work to get the abs .
You want focus only on those muscles on a scheduled basis .
Typically 2 to 3 times a week by far , crunches are the most effective in giving you the 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 in 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 legs and chest .
Then another for shoulders , you're giving your body's muscle time to recover calories intake .
To achieve a perfect balance of calorie intake for bulking up .
You must first determine the right amount of calories you need .
The easiest way is to weigh yourself .
Then follow the following calculations based on what your goal is .
Weight gain .
18 to 19 calories for every pound of weight maintenance , 15 to 16 calories for every pound of weight water intake , 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 along with your muscle building regimen , you need to dedicate 9% of your workout to cardio .
Examples of cardio exercises are running , swimming , biking and aerobics .
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