Bodybuilding

Skinny Fat Guy: How To Pack On Muscle Mass

Published

11 years ago

May 13, 2014

Zizou

Being a skinny fat ectomorph makes losing fat and building Muscle Mass quite complicated. Even the scale says you are not overweight when you look in the mirror you see a body with bloated waist and thin arms and legs. But you are not alone. There are many other individuals like you who managed to melt away fat and get lean.

No wonders happen. It’s all about diet, workout, low-stress level and some other details that can take out your from the crowd of skinny fat people. Read further and find what a skinny fat guy has to do to build the muscle he has always dreamed of.

In order to detect the source of your problem answer the following question:

Are you training in the gym for at least 2 times a week?
Do you follow a reach in protein/low carbs diet?
Do you sleep 7-8 hours per night?
Are you controlling your stress level?

If your answer to these questions is “no” then it’s time to fix them. These are the basic actions to take to burn fat and build muscle. Get a gym membership, slam more foods down in your stomach, go to bed earlier and limit your daily stress level. Do so and within 3 months you will see great improvements.

If you pointed “yes” to all questions then you have a real problem and you are in the right place to get the solution for it. Skinny guys cannot train like the rest. An individualized workout and diet routine are needed to help body breakthrough catabolic stage and pack on muscle mass.

Cortisol Level Has to Be Kept Under Control:

Cortisol Level has to be Kept Under Control

To build muscle you need a higher level of testosterone in the body which is responsible for muscle growth. The same time, cortisol level has to lower as much as possible as it shows destructive effects on muscle tissue (the process is known as catabolism).

Skinny guys are disadvantaged by producing less testosterone as a result of the workout while cortisol level is higher than in normal people. The last one rises as a result of stress too, having also the ability to inhibit the effects of Growth Hormone. More than this, cortisol stops the production of a hormone that burns fat. From this point of view keeping the cortisol level as low as possible is tremendously important.

How to Avoid Catabolism?

How to Avoid Muscle Catabolism?

In order to avoid the destructive effects of catabolism, you should follow some basic like:

Do not make you workout program longer than 45 minutes.

This period can be longer if you take additives in the form of BCAA and glucose. With any minute you go after this threshold you at risk to trigger a powerful catabolic process which eats your muscle and left you with only fat.

Make pause between meals no longer 2-3 hours.

Schedule at least 5-6 small meals during the day, spaced about 2-3 hours between them. Also, eat before going to sleep, so your body gets enough energy over a long period of time. Eat more proteins, fewer carbs, and only good fats. Being skinny doesn't’ mean you are allowed to eat junk foods. If do so, they all get on your abs in form of fat,

Pre-workout and post-workout meals are very important too.

Insulin is causing fat gain and it raises in case of high carbs intake. But elevating insulin level after the workout is good as it lowers cortisol action. That’s why right after your training have a protein/carbs shake to strike insulin level and prevent catabolism.

Relax, have a better stress management attitude

Dozens of causes to worry about and all this keeps you away from building muscle mass and just add to your waist inches of fat. Stress causes many people to eat more sweets, hence the insulin level causes higher and you store more fat. Or stress alone is also a reason to push insulin level above the limit. Detach from your problems and learn to manage them better. The fact that you worry about will not solve them. Be rationally and look for solutions instead of letting them break you down.

Build Muscle Mass and Lose Fat at the Same Time:

Build Muscle and Lose Fat at the Same Time

Don’t go through cutting then bulking stages all the time. It will not help you reach the goal. To build muscle and still lose fat you have to train with intensity, frequency, and volume. This will speed up metabolism and a higher muscle tissue breakdown will be caused. Skinny guys suggest making use of High-Intensity Interval Training, as being very effective in burning extra calories while preventing muscle loss. And what can be better than this?

Many individuals do the mistake to focus on cardio training alone to reduce fat. Indeed, cardio is good for fat burning, but you will never get a muscular look by doing it. The more cardio you do, the more muscle is lost along with fat. And this is the last thing a bodybuilder wants to happen to him; even this is a skinny fat guy.

Make Recovery a Priority:

Make Recovery a Priority

Unlike other bodybuilders, skinny guys need more time to recover. Ectomorphs are not entitled to be big, that’s why being out of the gym is as important as being in. The body needs more time to repair muscle tissue breakdown and get energy for a new training session.

As mentioned above, visit the gym no often than 2-3 times a week and work out for no longer than 45 minutes. Between in, to hasten recovery process, get a massage, have contrast showers or ice baths or other practices that relieve muscle soreness and relax you.

Skinny fat guys can look big too. All you have to do is to boost metabolism and the level of the hormone responsible for muscle growth. Keep the above-mentioned tips in mind and soon you see you how your arms and legs get bigger while waist gets slimmer.

Must Read Our Article:: How to Keep a Small Waist While Packing On Muscle Mass

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Related Topics:Cortisol Levels Muscle Mass

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Zizou

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

Mastering Bodybuilding in 2025: Top Fitness Tips for Success

Published

2 days ago

March 1, 2025

Sane

Bodybuilding is more than just a sport; it's a lifestyle that requires dedication, discipline, and a thorough understanding of fitness principles. As the world of fitness continues to evolve, bodybuilders must stay updated with the latest trends, techniques, and scientific advancements to achieve their goals. In 2025, several innovative approaches are redefining bodybuilding. Here are essential fitness tips for bodybuilders to excel this year.

Embrace Technology-Driven Workouts

In 2025, technology plays a significant role in bodybuilding. Wearable devices, fitness apps, and virtual reality (VR) training are now integral components of an effective workout regimen.

Wearable Devices

Modern wearables track everything from heart rate and sleep patterns to muscle activation and caloric expenditure. Utilize these devices to monitor your progress and make data-driven adjustments to your training and nutrition plans.

Fitness Apps

Leverage fitness apps for customized workout plans, progress tracking, and virtual coaching. Many apps now incorporate artificial intelligence to provide personalized feedback and recommendations.

Virtual Reality Training

VR technology offers immersive workout experiences, allowing bodybuilders to simulate different training environments and scenarios. This can enhance motivation and add variety to your routine.

Focus on Functional Strength

While hypertrophy (muscle growth) remains a primary goal, functional strength is gaining importance. Functional strength training improves overall performance, reduces the risk of injury, and enhances daily activities.

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Compound Movements

Incorporate compound exercises like squats, deadlifts, and bench presses. These movements engage multiple muscle groups and joints, promoting balanced strength development.

Core Stability

Prioritize exercises that strengthen the core, such as planks, Russian twists, and leg raises. A strong core supports better lifting mechanics and reduces the risk of lower back injuries.

Optimize Nutrition for Muscle Growth and Recovery

Nutrition is the cornerstone of successful bodybuilding. In 2025, the focus is on personalized nutrition plans tailored to individual needs and goals.

Protein Intake

Ensure adequate protein intake to support muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on your training intensity and goals.

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Nutrient Timing

Pay attention to nutrient timing to maximize muscle recovery and growth. Consume protein and carbohydrates within 30 minutes post-workout to replenish glycogen stores and kickstart muscle repair.

Supplements

Utilize supplements wisely. Creatine, branched-chain amino acids (BCAAs), and omega-3 fatty acids are popular choices for enhancing performance and recovery.

Prioritize Mental Health and Mindfulness

Mental health is increasingly recognized as a critical component of overall fitness. Incorporating mindfulness practices can improve focus, reduce stress, and enhance performance.

Meditation

Incorporate meditation into your daily routine to reduce stress and improve mental clarity. Mindfulness meditation can enhance your mind-muscle connection during workouts.

Visualization

Use visualization techniques to mentally rehearse your workouts. Visualizing successful lifts and achieving your goals can boost confidence and motivation.

Rest and Recovery

Prioritize rest and recovery to prevent burnout and overtraining. Ensure you get 7-9 hours of sleep per night and incorporate rest days into your training schedule.

Leverage Advanced Training Techniques

Advanced training techniques can help break through plateaus and stimulate muscle growth. In 2025, several methods are gaining popularity among bodybuilders.

Blood Flow Restriction (BFR) Training: BFR involves restricting blood flow to the muscles during low-intensity exercises. This technique can enhance muscle growth and strength without the need for heavy weights.

Eccentric Training: Focus on the eccentric (lowering) phase of exercises. Eccentric training can stimulate greater muscle damage and growth compared to traditional concentric movements.

Periodization: Implement periodization into your training plan. Varying the intensity, volume, and type of exercises can prevent plateaus and ensure continuous progress.

Incorporate Recovery and Mobility Work

Recovery and mobility are essential for preventing injuries and maintaining optimal performance. In 2025, bodybuilders are paying more attention to these aspects of training.

Foam Rolling and Myofascial Release: Use foam rollers and massage balls to release muscle tightness and improve flexibility. Regular myofascial release can reduce soreness and enhance recovery.

Stretching: Incorporate dynamic stretching before workouts and static stretching after workouts. Stretching improves range of motion and prevents muscle imbalances.

Cryotherapy and Hydrotherapy: Explore recovery techniques like cryotherapy (cold therapy) and hydrotherapy (water therapy) to reduce inflammation and accelerate muscle recovery.

Engage in Continuous Learning and Community Building

The fitness industry is constantly evolving, and staying informed is crucial for success. Engage in continuous learning and connect with the bodybuilding community for support and motivation.

Educational Resources: Read books, watch videos, and attend seminars to stay updated on the latest research and trends in bodybuilding.

Community Engagement: Join online forums, social media groups, and local bodybuilding clubs. Sharing experiences and knowledge with fellow bodybuilders can provide valuable insights and encouragement.

Professional Guidance: Consider working with a certified personal trainer or coach. Professional guidance can help you optimize your training and nutrition plans, ensuring you're on the right track.

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Conclusion

In 2025, bodybuilding is more than just lifting weights; it's a holistic approach to fitness that encompasses technology, nutrition, mental health, and advanced training techniques. By embracing these fitness tips, bodybuilders can achieve their goals, stay injury-free, and enjoy a fulfilling fitness journey. Remember, consistency and dedication are key to success in bodybuilding. Stay committed, keep learning, and most importantly, have fun on your path to becoming the best version of yourself.

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

6 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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