Asian man doing pushups.

Most naturally slender men struggle to build muscles. No matter how often they work out, all efforts seem fruitless. While being slim can be pre-determined by genetics, going from to muscular is possible with exercise, diet, and a consistent routine. If you want to build muscle and bulk up, you’ve come to the right place.

Why Are Some Guys Skinny?

Some men are naturally skinny because they have a fast metabolism. They hardly gain weight no matter how much they eat. Genetics, health, underlying medical conditions, and medical treatments also influence body weight and build. These medical conditions include hyperthyroidism, Type 1 diabetes, and inflammatory bowel disease.

Sometimes, being skinny can be caused by eating disorders. It’s common to think only women suffer from this, but the reveals that one in every three people suffering from this disorder is male.

If you’re having trouble gaining muscle, consult your doctor for an accurate diagnosis before going into any workout regimen.

How to Build More Muscle

Gaining muscle requires more than just doubling your food intake. Consider factors such as age, race, sex, and genetics when building a workout regimen. Apart from a muscle-building workout routine, here are additional lifestyle changes that can supplement your growth.

Eat for muscle.

Diet is one of the primary contributors to your physique, and the right one can help you go from skinny to muscular. If you want to bulk up, add 500 to 1000 calories to your daily intake. If you are thin and have an active lifestyle, you need a minimum of 3500 calories daily to get nutrition for building muscles. Your meal should be rich in carbohydrates, which your activities can convert into energy.

Before changing your diet to go from skinny to muscular, consult a doctor to ensure it suits your body’s needs.

Get more sleep.

What’s a better combo than eating and sleeping? Getting enough shuteye is essential to because lack of sleep decreases muscle protein synthesis. This metabolic process is necessary for muscle recovery and adaptation, helping prevent injuries that may keep you from maintaining your exercise routine.

Aside from conserving your body’s energy, sleep also promotes the , which helps increase muscle mass.

Develop a workout schedule (and stick to it).

Read this again: consistency builds muscles. You can’t work out today, stop, then decide to come back next month. Hitting the gym once a week is acceptable, but if you can, exercise three times a week to go from skinny to muscular faster.

Make it a point to wash your hair after every session with a shampoo that keeps your hair healthy and dandruff-free. CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men has menthol to clear away all grease, grime, and other causes of dandruff while giving your scalp a cooling sensation.

Since are also common when working out, cleanse your face thoroughly. Use a facial cleanser that fights bacteria and deep-seated dirt. POND'S Men Facial Wash Acne Solution has patented Lock & Clear Technology, clinically proven to clear acne in three days. You can also try Master Facial Wash Oil Control Max, formulated with Derma clear to prevent pimples, and ZEROil to control sebum for up to eight hours, so you stay fresh while working out.

Develop friendships at the gym.

If you’re a beginner, making friends with the staff and gym members can come in handy, especially if you’re unfamiliar with the routines and equipment. They can help you avoid nasty injuries while providing motivation. However, remember that this is a give-and-take relationship, so don’t go to workouts empty-handed. Offer your support or maybe bring refreshments occasionally.

Drink some protein.

Protein helps build muscle by providing amino acids that repair and maintain muscle tissue. By keeping them from breaking down, you get to build muscle mass with every workout. Aside from food, you can also get protein from drinks, such as . They're rich in amino acids and other muscle-building compounds that can give you a boost.

Going from skinny to muscular is not as simple as 1,2,3. Like other endeavors, you need to work hard for it.