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Fitness Strength Training – 3 Reasons Why the Skinny Man Stays Skinny (and How to Resolve It!)
An important part of the male ego and male jealousy is to blame other people’s progress on their own bad genetics and the use of illegal substances by others. It’s just easier than facing what’s really going on. Here are three reasons why you’re (still) skinny.
1. You’re a Program-Hopper
If you’re an internet wiseguy who hangs around all the exercise forums, always eager to voice your opinion on what other people should or shouldn’t be doing, regardless of your own accomplishments (or lack thereof), this might be you. Still looking for the next great program, ultimate workout, or set of exercises for each muscle group and convinced that this next batch of loose supplements will make all the difference for you? Congratulations, you are equals in the world of weight loss. Chances are you’ve been training for years and have very little to show for it.
My remedy, stick with what works and do some serious conditioning strength training. Make a full body program, two to three days a week and follow it religiously, always trying to get stronger. Don’t stop until the results stagnate. Boredom is not a reason to change programs. Once you can bench your body weight, squat 1.5-2 times your body weight, and do 15-20 perfectly executed chin ups, you can look at body part splits and other programs. For now, follow something like this:
Squat 3×6-10 repetitions
Chin up 3xMax
Bench Press 3×6-10 repetitions
Shoulder pressure 3×6-10 repetitions
Seated row 3×6-10 repetitions
2. You don’t eat enough (really!)
The important thing about food is that it’s not about your perception of “having enough food”, it’s about what you actually eat and whether you do it consistently enough. If you don’t know what your energy requirements are, look up “Calories per hour” and use their BMI calculator, then add up all your calories for a typical day to see how close or far you are. If you consistently use more energy than you expend while your body gets stronger – you will build muscle. It is inevitable. Once you get it right, you can play around with more efficient eating protocols, but not before.
3. You are overtraining or under-recovering
The practical version of the internet wise guy is one who trains 5-7 days a week and only really rests when he’s sick. His results would be average to above average but only because he puts blood sweat and tears into everything he does and does it consistently. His training program may not be great, but he never leaves the gym on foot, he is constantly crawling outside. You might think that’s a great job, and yes, kudos to the people who can bring this intensity on a regular basis, but it may not be optimal. You see, even though we have to exercise and eat well to build muscle, the real building part doesn’t happen when we train, but when we rest. A surefire way to tell if this is true is if he ever claimed to get bigger when he was sick. I would recommend a one to two week break right away, and then if he doesn’t see himself training less, take a recovery week every 6-8 weeks. With all that hard work, I’d like the best possible return, and getting enough recovery can certainly help.
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