Still Skinny? Here's Why - and How to Finally Build a Body You're Proud Of!

Transforming from Skinny to Muscular with 3 Simple Steps

G'day from Teenager Alex

Have you ever watched someone pack on muscle while you feel stuck in your skinny frame? (and no it's not Steroids or PEDs). If you've ever wondered, "Why can't I gain weight?" you're not alone. Many people struggle with this issue. The good news? With focused effort and the right strategies, you can transform your physique and build muscle mass effectively.

Let's dive into the reasons you might still be skinny and explore three powerful strategies to help you transition from thin to muscular.

Understanding why you are ‘Skinny’

There are multiple reasons why you may find it hard to gain weight. Genetics is a significant factor; some people naturally have a faster metabolism or a leaner body type. Yet, blaming genes won't help you move forward.

A few common factors that contribute to being underweight include:

• 1. Dietary Habits: If you regularly consume fewer calories than your body burns, gaining weight becomes nearly impossible.

• 2. Exercise Regimen: If you focus too much on cardio and neglect strength training, building muscle can be a challenge.

• 3. Lifestyle Choices: Busy schedules can lead to missed meals, affecting your caloric intake, lack of sleep (affecting willpower and muscle repair) and missing your training sessions. Planning ahead is where you can stay on top of everything. Busier your life, the more crucial this is.

  
  

Becoming aware of these factors is crucial. Once you recognize them, you can make strategic changes to your routine.

1. Stop Guessing Your Calories - Track Them

Too many times I have hear skinny guys repeat "No matter how much I eat, I cannot build any size". To gain muscle, you NEED to be in a caloric surplus, this is where you eat more calories than you burn. If you do not track you will never know how much of a deficit you are in.

• Start by tracking everything you eat for a few days. You’ll be shocked at how easy it is to under-eat, even if you feel full.

• Once you have a baseline, bump up your calories slightly (around 200–300 extra per day) and track your bodyweight everyday over the next 2 weeks. If it’s not going up, increase again.

Don't rely on appetite, rely on data.

Random photo of food for your pleasure. ;)

2. Train to Beal'd , Not to Burn (no pun intended)

A lot of skinny guys (and girls) hit the gym, smash some weights, and wonder why nothings growing. The issue? You're either doing too many random workouts, rushing your sets without any control or not stressing your muscles.

If you're not following a proper plan and just doing whatever feels right on the day, you're not training, you're guessing. It's time to slow down, follow a program and treat every rep like it matters - because it does.

• Training Program : Doing random exercises every session means you’re not tracking progress. A proper program gives you structure, progression, and clear goals to hit each week.

  
  

• Tempo: Controlling the weight (especially on the way down - the eccentric phase) improves your form and creates more tension/damage within the muscle fibres so your muscles can GROW!

  
  

• Stress Your Muscles with Progressive Overload: You can do this by increasing your weights, reps, tempo, overload methods or better form/quality of each rep over time. Your muscles need to face ongoing stress to continue growing.

  
  

3. Build Muscle with a Plan, Not Just Hope

A lot of skinny guys want to eat more, train more, and grow. But without planning, most of that falls apart when life gets busy. If you’re not being intentional with your day, you’re leaving your results up to chance.

Planning your workouts, meals, and recovery doesn’t need to be complicated, but it does need to happen.

• Book in Your Workouts: Treat training like a non-negotiable appointment. Use your phone calendar or set reminders so you don’t leave it to motivation or memory.

  
  

• Have Food Backups: Know what you’ll eat ahead of time, whether it’s bringing snacks in your bag, keeping a list of go-to meals when eating out, or prepping food at home. Hungry with no plan = skipped meals.

  
  

• Plan Your Nights to Win Your Mornings: Better sleep = better energy, better decisions, and better training. Have a simple night-time routine that gives you time to prep the next day, wind down and sets you up to sleep well and stick to your goals the next day.

  
  

Your Path to Transformation

Transforming from skinny to muscular doesn’t require drastic diets or extreme measures. It demands commitment to better nutrition, strength training, and effective planning.

By concentrating on these three key areas; nutrition, strength training, and planning, you're unlocking your hidden potential. Embrace this journey with passion and determination.

Remember, results will take time. Every small step counts. Implement these strategies today (not tomorrow)

, and watch as you reveal the strong physique you've always wanted. Embrace your power and unleash the muscular potential within you!