{"id":4950,"date":"2020-06-12T16:39:31","date_gmt":"2020-06-12T16:39:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=4950"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"skinny-to-fit","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/skinny-to-fit\/","title":{"rendered":"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Skinny_To_Fit_Possible_Or_Not\" >Skinny To Fit: Possible Or Not?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Compound_Exercises_%3E_Isolation_Exercises\" >Compound Exercises &gt; Isolation Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#If_You_Have_Persistence_Add_Resistance\" >If You Have Persistence, Add Resistance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Engage_Different_Muscle_Groups_Every_Time_You_Train\" >Engage Different Muscle Groups Every Time You Train<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Make_Sure_You_Eat_Enough_Protein\" >Make Sure You Eat Enough Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Do_Not_Fast\" >Do Not Fast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Stay_Hydrated\" >Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Best_Exercises_For_Your_Body_Metamorphosis\" >Best Exercises For Your Body Metamorphosis<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Bench_Presses\" >Bench Presses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Kettlebell_Russian_Twist\" >Kettlebell Russian Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Deadlift\" >Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#Calf_Raises\" >Calf Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skinny_To_Fit_Possible_Or_Not\"><\/span>Skinny To Fit: Possible Or Not?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While some people struggle with losing weight, others do their best to gain it by <a href=\"https:\/\/betterme.world\/articles\/muscle-building-diet\/\" rel=\"noopener noreferrer\">increasing muscle<\/a>. So, is the transformation from skinny to fit possible? It is quite understandable, since keeping fit has a plethora of benefits.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><strong>Fitness can help you (<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-its-important\" rel=\"noopener noreferrer\">8<\/a>):<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Prevent heart attacks and cardiovascular diseases.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Lower your blood cholesterol level.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Manage your blood pressure.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Recover easier and faster from hospitalization.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Prevent type 2 diabetes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Lower the risk of having cancer.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, this is not an easy task for the skinny of us to undertake. To this end, you will need a lot of time and perseverance. Everyone can build muscle mass if they follow a particular strategy and basic recommendations.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Compound_Exercises_%3E_Isolation_Exercises\"><\/span><b>Compound Exercises &gt; Isolation Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First off, let\u2019s look at the definitions of compound and isolation exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises are those that engage multiple muscles at the same time. These include squats (activate glutes, hamstrings, quads, calves, and abs), deadlifts (activate quads, hamstrings, glutes inner thighs, erectors, <a href=\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\" rel=\"noopener noreferrer\">abs<\/a>, obliques, and some other muscles), push-ups (activate chest, triceps, abs, and <a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\" rel=\"noopener noreferrer\">shoulders<\/a>), and others (<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5299\/5-compound-exercises-you-should-add-to-your-workout\/\" rel=\"noopener noreferrer\">2<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isolation exercises are those that engage only one particular muscle or muscle group. For instance, leg extension engages only quads, while standing barbell curls activate solely the biceps (<a href=\"https:\/\/www.bodybuilding.com\/content\/4-tips-for-the-skinny-girl-how-to-put-muscle-on-a-slim-body.html\" rel=\"noopener noreferrer\">1<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who want to go through the skinny to fit transformation fast, it is recommended to focus on compound exercises. These are fun to do and less time-consuming. Performing a squat, especially with weights, works on several groups of muscles at a time. Consequently, you will see the result sooner with compound exercises than with the isolation ones (<a href=\"https:\/\/www.bodybuilding.com\/content\/4-tips-for-the-skinny-girl-how-to-put-muscle-on-a-slim-body.html\" rel=\"noopener noreferrer\">1<\/a>). However, that does not mean that you cannot spice up your workout with a few isolation exercises. What really matters here is to work your muscles to the fullest, leading to their fatigue. According to the American College of Sports Medicine (ACSM), three sets of 8-12 reps per exercise are sufficient to set your muscles on fire (<a href=\"https:\/\/www.webmd.com\/men\/features\/7-muscle-building-strategies-for-guys#1\" rel=\"noopener noreferrer\">3<\/a>).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-healthy-lifestyle\/\">How To Start A Healthy Lifestyle: Simple Habits To Kick-Start A Healthier Lifestyle<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"><img decoding=\"async\" class=\"aligncenter wp-image-30751 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4-1024x576.jpg\" alt=\"skinny to fit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"If_You_Have_Persistence_Add_Resistance\"><\/span>If You Have Persistence, Add Resistance<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is proved that resistance training has more of an impact than non-resistance training. The point of resistance training is to increase muscle against external resistance (<a href=\"https:\/\/www.bodybuilding.com\/content\/beginners-guide-to-resistance-training.html\" rel=\"noopener noreferrer\">5<\/a>). The latter is usually indicated by the use of weights, but there are a number of other pieces of equipment as well, including resistance bands, benches, etc. Indeed, working out with equipment tends to exhaust your muscles much faster than without it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even those who have only recently embarked on their skinny to fit journey can apply resistance to their training. It is crucial, however, to regulate its intensity. There is a foolproof method to gauge the ideal resistance intensity for you. What you need is to calculate your one-repetition maximum (1RM), which is the maximum weight you can lift per one repetition. To do this, take the following incremental steps (<a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/intensity-or-resistance\/\" rel=\"noopener noreferrer\">7<\/a>):<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\" rel=\"noopener noreferrer\">Warm up<\/a>.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Do up to 10 reps of the chosen exercise with the weight that comprises 50% of <\/span>your expected maximum.<\/li>\n<li><span style=\"font-weight: 400;\">Rest for a couple minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Increase the weight to 80% of the expected maximum and do 3-4 reps.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Rest for a couple minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Add another 10% and do a single rep. After a 2-minute rest, increase your weight<\/span> by the last 10% and perform one rep. The weight you will manage to lift will be your 1RM.<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It is important to perform such an intensity check once a week to keep track of your progress. In fact, the 1RM percentage of your resistance will decrease as you become stronger. As a result, you will have to increase your intensity regularly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"><img decoding=\"async\" class=\"aligncenter wp-image-30756 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-5-1024x576.jpg\" alt=\"skinny to fit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Engage_Different_Muscle_Groups_Every_Time_You_Train\"><\/span>Engage Different Muscle Groups Every Time You Train<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since resistance training is very draining on your muscles, time for recovery is required. Weight lifting causes micro tears in your muscles, which need to heal up. If you continue training at the same pace, you will do more harm than good to your body. Ultimately, failing to let your muscles rebuild might lead to injuries that will prevent you from exercising for a long time (<a href=\"https:\/\/www.webmd.com\/men\/features\/7-muscle-building-strategies-for-guys#1\" rel=\"noopener noreferrer\">3<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ACSM suggests a 3-day plan, during which you train the following muscles:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Day 1: shoulders, triceps, and hands<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Day 2: glutes, hip abductors, quads, hamstrings, and calves<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Day 3: biceps, abs, and <a href=\"https:\/\/betterme.world\/articles\/strong-back\/\" rel=\"noopener noreferrer\">back<\/a><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In the beginning, you might need to take 1-2 days\u2019 rest until the soreness in your muscles vanishes. As you advance in your skinny to fit goal, you will become able to work out without rest days. Nonetheless, it is recommended that you allocate time for rest, so that you do not get too tired.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"> experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"><img decoding=\"async\" class=\"aligncenter wp-image-38901 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5449-1024x576.png\" alt=\"meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5449.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5449-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5449.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5449.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Sure_You_Eat_Enough_Protein\"><\/span>Make Sure You Eat Enough Protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first and foremost function of protein is to build and repair muscles, making it a vital nutrient for those eager to change their shape from skinny to fit. Thus, eating enough protein will help your muscle tissues rebuild quicker, facilitating your muscle building prospects. Apart from repairing the tears in the muscles, protein generates energy for muscle contractions if in case fats and carbohydrates aren\u2019t sufficient for this task (<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6960\/9-things-to-know-about-how-the-body-uses-protein-to-repair-muscle-tissue\/\" rel=\"noopener noreferrer\">4<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, those who are willing to increase muscle should not forget to include protein foods to their diet. Such products include lean meat, fish, eggs, and dairy. Although there are numerous plant-based protein sources, only soy contains all the eight essential amino acids (<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6960\/9-things-to-know-about-how-the-body-uses-protein-to-repair-muscle-tissue\/\" rel=\"noopener noreferrer\">4<\/a>). Other plants with protein include lentils, seeds, nuts, spirulina, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite playing an invaluable role in bulking up your muscles, protein can harm your body if over consumed. If protein constitutes more than 30% of your diet, your body will produce toxic ketones, overwhelming your kidneys. As a result of this, your body loses a great amount of water, leading to dehydration. Consequently, this is likely to decrease your muscle mass (<a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/will-eating-more-protein-help-your-body-gain-muscle-faster#2\" rel=\"noopener noreferrer\">10<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, the average grownup person should consume 0.80 g of protein per 1 kg of their body weight. However, if you do a lot of strength training, your protein intake should make up 1.4-1.7g per 1 kg of your body weight. Overall, your daily protein intake should be within the 15-30% boundaries (<a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6960\/9-things-to-know-about-how-the-body-uses-protein-to-repair-muscle-tissue\/\" rel=\"noopener noreferrer\">4<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"><img decoding=\"async\" class=\"aligncenter wp-image-30754 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-5-1024x576.jpg\" alt=\"skinny to fit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Not_Fast\"><\/span><b>Do Not Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Remember, your task here is not to lose weight, but to gain it safely through bodybuilding. Accordingly, it is not advisable for you to cut down on your meals. To grow your muscle properly, you need to have a nutritious diet, in which the amounts of carbs, fat, and protein are balanced. Similarly, you should not forget about vitamins and minerals, which will strengthen your body (<a href=\"https:\/\/www.webmd.com\/men\/features\/7-muscle-building-strategies-for-guys#1\" rel=\"noopener noreferrer\">3<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Balance is key to your diet, since overeating a particular nutrient can have a detrimental effect on your health. For instance, indulging in products rich in carbs can make your insulin level soar, thus weakening the growth hormones, responsible for muscle building. Likewise, you should make sure that your fat intake does not go beyond 30% (<a href=\"https:\/\/www.webmd.com\/men\/features\/7-muscle-building-strategies-for-guys#1\" rel=\"noopener noreferrer\">3<\/a>). The same goes for protein.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><b>Stay Hydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water is vital for every human being, not only those who have commenced their skinny to fit transformation journey. To that end, it is suggested that one drinks about 10 glasses of water a day plus another 2 glasses before a workout. Then, one should have a glass of water every 15 minutes of intense training (<a href=\"https:\/\/www.webmd.com\/men\/features\/7-muscle-building-strategies-for-guys#1\" rel=\"noopener noreferrer\">3<\/a>).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3-rules-to-help-you-start-an-effective-30-day-water-challenge\/\">3 Rules To Help You Start An Effective 30-Day Water Challenge<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Best_Exercises_For_Your_Body_Metamorphosis\"><\/span>Best Exercises For Your Body Metamorphosis<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although a balanced diet and plenty of water are critical in bodybuilding, physical exercises are still its cornerstone. Here are the best resistance exercises that will make your muscles more defined:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"><img decoding=\"async\" class=\"aligncenter wp-image-30753 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4-1024x576.jpg\" alt=\"skinny to fit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bench_Presses\"><\/span><b>Bench Presses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is your best choice if you want to pump up your chest. To perform the exercise, follow these steps (<a href=\"https:\/\/www.bodybuilding.com\/content\/how-to-bench-press-layne-norton-complete-guide.html\" rel=\"noopener noreferrer\">6<\/a>):<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Lie under the bar with your feet flat on the ground.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Squeeze your shoulder blades together and arch your lower back to protect your shoulders and spine respectively.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Grab the bar with a tight grip. Set your hands apart at a width that is comfortable for you or that corresponds to your goals.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Take a deep breath in and unrack the bar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Lower the bar slowly, letting it slightly touch the chest.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Breathe out and push the bar in the opposite direction.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The exercise works your pecs, triceps, and the anterior deltoid.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Russian_Twist\"><\/span><b>Kettlebell Russian Twist<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise will set your abs on fire if done correctly. What you have to do is (<a href=\"https:\/\/www.webmd.com\/men\/ss\/slideshow-muscle-building-for-men\" rel=\"noopener noreferrer\">9<\/a>):<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Place a kettlebell on the floor and sit down beside it with your knees bent.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Lean back without bending your back.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Grab a kettlebell and move it across the body, until it reaches the other side.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Continue switching from side to side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For a challenge, perform the exercise with your feet raised.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise works your abs and obliques.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\"><img decoding=\"async\" class=\"aligncenter wp-image-38590 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1024x576.png\" alt=\"skinny to fit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4200.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deadlift\"><\/span><b>Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hands down, one of the most effective low body exercises with weights. For this, you need to (<a href=\"https:\/\/www.webmd.com\/men\/ss\/slideshow-muscle-building-for-men\" rel=\"noopener noreferrer\">9<\/a>):<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Stand before a bar with your feet shoulder-width apart.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Bend your knees as you are bending over to grab the bar. Your back must be <\/span>straight.<\/li>\n<li><span style=\"font-weight: 400;\"> Flex your glutes and press down until you straighten your legs and have the bar in<\/span>\u00a0front of your knees.<\/li>\n<li><span style=\"font-weight: 400;\"> Reverse the movement and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">The exercise works traps, shoulders, abs, quads, hamstrings, and glutes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><b>Calf Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calves are the muscles that shape up your legs, making them look strong and athletic. Although traditional calf raises do not require any equipment, using it will only boost the effectiveness of the exercise. To do calf raises on a step platform, you have to (<a href=\"https:\/\/www.webmd.com\/men\/ss\/slideshow-muscle-building-for-men\" rel=\"noopener noreferrer\">9<\/a>):<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Stand with one foot on a step platform before the wall to hold onto. Let your heel <\/span>hang down from it.<\/li>\n<li><span style=\"font-weight: 400;\"> Raise this heel all the way up, shifting your weight to the toe.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You are free to modify the exercise by adding some weights. If you are advanced, try doing calf raises without holding onto the wall.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise works calves, quads, hamstrings, and abs.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The skinny to fit journey is rather demanding in terms of time and the efforts you have put out. With this in mind, not everyone is ready to accept the challenge. However, all you need is to make it through the initial, adaptation stage of your transformation, which is the hardest. Then, everything will be relatively easy for you. In addition to regular exercising, you need to eat balanced meals, drink plenty of water, and not to forget about resting. Sticking to these recommendations, you will start noticing the results in the early period of your skinny to fit program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Skinny_To_Fit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bodybuilding.com\/content\/4-tips-for-the-skinny-girl-how-to-put-muscle-on-a-slim-body.html\"><span style=\"font-weight: 400;\">4 Tips For The Skinny Girl: How To Put Muscle On A Slim Body<\/span><\/a><span style=\"font-weight: 400;\"> (2018, <\/span>bodybuilding.com)<\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5299\/5-compound-exercises-you-should-add-to-your-workout\/\"><span style=\"font-weight: 400;\">5 Compound Exercises You Should Add to Your Workout<\/span><\/a><span style=\"font-weight: 400;\"> (2015, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/men\/features\/7-muscle-building-strategies-for-guys#1\"><span style=\"font-weight: 400;\">7 Muscle-Building Strategies for Guys<\/span><\/a><span style=\"font-weight: 400;\"> (2008, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6960\/9-things-to-know-about-how-the-body-uses-protein-to-repair-muscle-tissue\/\">9 Things to Know About How the Body Uses Protein to Repair Muscle<\/a><\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/6960\/9-things-to-know-about-how-the-body-uses-protein-to-repair-muscle-tissue\/\">\u00a0Tissue<\/a> (2018, acefitness.org)<\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bodybuilding.com\/content\/beginners-guide-to-resistance-training.html\"><span style=\"font-weight: 400;\">Beginner&#8217;s Guide To Resistance Training<\/span><\/a><span style=\"font-weight: 400;\"> (2020, bodybuilding.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bodybuilding.com\/content\/how-to-bench-press-layne-norton-complete-guide.html\"><span style=\"font-weight: 400;\">How To Bench Press: The Complete Guide<\/span><\/a><span style=\"font-weight: 400;\"> (2018, bodybuilding.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/intensity-or-resistance\/\"><span style=\"font-weight: 400;\">Intensity or Resistance<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nsca.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-its-important\"><span style=\"font-weight: 400;\">Physical activity &#8211; it&#8217;s important<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., betterhealth.vic.gov.au)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/men\/ss\/slideshow-muscle-building-for-men\"><span style=\"font-weight: 400;\">Top Muscle-Building Moves for Men<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/will-eating-more-protein-help-your-body-gain-muscle-faster#2\"><span style=\"font-weight: 400;\">Will Eating More Protein Help Your Body Gain Muscle Faster?.<\/span><\/a><span style=\"font-weight: 400;\"> (2002, <\/span>webmd.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Skinny To Fit: Possible Or Not? While some people struggle with losing weight, others do their best to gain it by increasing muscle. So, is the transformation from skinny to fit possible? It is quite understandable, since keeping fit has a plethora of benefits. Fitness can help you (8): Prevent heart attacks and cardiovascular diseases. [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":10727,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[105],"class_list":["post-4950","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SKINNY TO FIT \u27a4 transformation requires much effort but is definitely worth it. Find out the most effective tips on gaining muscle weight!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins\" \/>\n<meta property=\"og:description\" content=\"\u2605 SKINNY TO FIT \u27a4 transformation requires much effort but is definitely worth it. Find out the most effective tips on gaining muscle weight!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/skinny-to-fit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Skinny-To-Fit.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Lawrence\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Lawrence\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/\"},\"author\":{\"name\":\"L. Lawrence\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/cc5e075fabe740171df3d5b58978b23e\"},\"headline\":\"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/\"},\"wordCount\":2057,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Skinny-To-Fit.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Skinny To Fit: Possible Or Not?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">While some people struggle with losing weight, others do their best to gain it by <a href=\\\"https:\/\/betterme.world\/articles\/muscle-building-diet\/\\\" rel=\\\"noopener noreferrer\\\">increasing muscle<\/a>. So, is the transformation from skinny to fit possible? It is quite understandable, since keeping fit has a plethora of benefits.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<strong>Fitness can help you (<a href=\\\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-its-important\\\" rel=\\\"noopener noreferrer\\\">8<\/a>):<\/strong>\\r\\n<ul>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> Prevent heart attacks and cardiovascular diseases.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> Lower your blood cholesterol level.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> Manage your blood pressure.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> Recover easier and faster from hospitalization.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> Prevent type 2 diabetes.<\/span><\/li>\\r\\n \\t<li><span style=\\\"font-weight: 400;\\\"> Lower the risk of having cancer.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">However, this is not an easy task for the skinny of us to undertake. To this end, you will need a lot of time and perseverance. Everyone can build muscle mass if they follow a particular strategy and basic recommendations.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Compound Exercises &gt; Isolation Exercises<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">First off, let\u2019s look at the definitions of compound and isolation exercises.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Compound exercises are those that engage multiple muscles at the same time. These include squats (activate glutes, hamstrings, quads, calves, and abs), deadlifts (activate quads, hamstrings, glutes inner thighs, erectors, <a href=\\\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\\\" rel=\\\"noopener noreferrer\\\">abs<\/a>, obliques, and some ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/\",\"url\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/\",\"name\":\"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/skinny-to-fit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Skinny-To-Fit.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 SKINNY TO FIT \u27a4 transformation requires much effort but is definitely worth it. 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Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/lillylawrence\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins - BetterMe","description":"\u2605 SKINNY TO FIT \u27a4 transformation requires much effort but is definitely worth it. Find out the most effective tips on gaining muscle weight!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/skinny-to-fit\/","og_locale":"en_US","og_type":"article","og_title":"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins","og_description":"\u2605 SKINNY TO FIT \u27a4 transformation requires much effort but is definitely worth it. Find out the most effective tips on gaining muscle weight!","og_url":"https:\/\/betterme.world\/articles\/skinny-to-fit\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Skinny-To-Fit.jpg","type":"image\/jpeg"}],"author":"L. Lawrence","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Lawrence","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/"},"author":{"name":"L. Lawrence","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/cc5e075fabe740171df3d5b58978b23e"},"headline":"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/"},"wordCount":2057,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Skinny-To-Fit.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Skinny To Fit: Possible Or Not?<\/h2>\r\n<span style=\"font-weight: 400;\">While some people struggle with losing weight, others do their best to gain it by <a href=\"https:\/\/betterme.world\/articles\/muscle-building-diet\/\" rel=\"noopener noreferrer\">increasing muscle<\/a>. So, is the transformation from skinny to fit possible? It is quite understandable, since keeping fit has a plethora of benefits.<\/span>\r\n\r\n\r\n\r\n<strong>Fitness can help you (<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/physical-activity-its-important\" rel=\"noopener noreferrer\">8<\/a>):<\/strong>\r\n<ul>\r\n \t<li><span style=\"font-weight: 400;\"> Prevent heart attacks and cardiovascular diseases.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Lower your blood cholesterol level.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Manage your blood pressure.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Recover easier and faster from hospitalization.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Prevent type 2 diabetes.<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\"> Lower the risk of having cancer.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">However, this is not an easy task for the skinny of us to undertake. To this end, you will need a lot of time and perseverance. Everyone can build muscle mass if they follow a particular strategy and basic recommendations.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Compound Exercises &gt; Isolation Exercises<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">First off, let\u2019s look at the definitions of compound and isolation exercises.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Compound exercises are those that engage multiple muscles at the same time. These include squats (activate glutes, hamstrings, quads, calves, and abs), deadlifts (activate quads, hamstrings, glutes inner thighs, erectors, <a href=\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\" rel=\"noopener noreferrer\">abs<\/a>, obliques, and some ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/","url":"https:\/\/betterme.world\/articles\/skinny-to-fit\/","name":"Skinny To Fit Rollercoaster: How To Bulk Up Without Leaving Your Health In Ruins - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/skinny-to-fit\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Skinny-To-Fit.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 SKINNY TO FIT \u27a4 transformation requires much effort but is definitely worth it. 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Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.","url":"https:\/\/betterme.world\/articles\/author\/lillylawrence\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/4950","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=4950"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/4950\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/10727"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=4950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=4950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=4950"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=4950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}