As skinny males, finding useful guides on building muscle online can be challenging since most companions are for people with a relatively higher body fat percentage. So how to get six pack for skinny guys?
Getting your abs to show might sound impossible for most guys, but it is quite easy if you focus on your diet and hypertrophy-based exercises, which this guide will cover thoroughly. Eating a high protein diet and cutting out fats and sugars are great ways to start, but this is only the first step. The real challenge is staying consistent in your workout schedule and picking the best ab workouts for skinny guys.
You must carefully select your diet and exercises to get a skinny six-pack to achieve your target. This guide will give you an insight into what your plans should look like.
What Is Skinny Abs
The good news is that skinny guys with abs are relatively easier to build than guys with higher body fat percentages. This is because you do not have to go through the tedious process of first lowering your body fat percentage enough to make your abs visible! Moreover, a lean six-pack gives it a more aesthetic look than bulky abs.
If you’re skinny, chances are you have around 10-15% body fat. This is the perfect place to start focusing to get six-pack abs fast, especially for skinny guy abs, since your abs will start showing much faster than guys above 15% body fat. Faster progress will also keep you motivated throughout your journey. It is easier to notice skinny boy abs than fat guys! You can be the next skinny with abs now!
We have two goals for getting a six-pack. First, we must remove the fat layer covering the abs. Unfortunately, spot reduction is a myth, so we must reduce the overall body fat percentage.
Second, we must train the abs enough to accelerate muscle growth simultaneously. Choosing the best exercises for this step is compulsory because if you end up incorporating unfair practices into your routine, you’ll find yourself demotivated upon seeing no results.
Tips For Skinny Guys Trying To Gain Muscle
Perhaps the most important tip to getting a six pack skinny guy body is to stay away from fat growth-promoting foods. Some major examples are refined sugars, unhealthy carbs, unhealthy fats, and alcohol. You will see exponentially faster results if you replace such foods with healthy, high-protein-containing foods. Another extremely important tip is to work out in a way that allows you to reach hypertrophy. This means pushing yourself hard enough to do as many reps as possible, taking a short break, and forcing yourself to do the same number of agents again.
Bonus tip: Try to get more sleep and drink more water. Around 70% of your muscles are water. So it only makes sense to keep them well hydrated and allow effective protein synthesis. Sleeping 8-10 hours a day is crucial since most muscle growth occurs while you’re asleep.
Nutrition To Get Six Pack For Skinny Guys
It is true what they say; abs are made in the kitchen. Below is some vital information regarding the different types of food and how they affect building abs for men. Alternatives are also provided for people with other preferences.
Whole grain and complex carbs are a great way to bulk up abs and your overall body weight. They not only satisfy your hunger but also are easy to consume, making them an easy way to stay in a caloric surplus, which is the fundamental goal of gaining muscle. You might be interested to look at our guide on how many carbs you eat daily to lose weight.
Proteins are undoubtedly the key to building muscle. Usually, around 1.2 grams of protein per pound of body weight is enough to make muscle gains. Some options for lean protein sources are beef steaks (low fat), chicken breasts, fish, and seafood. Some alternatives for people not big on eating a ton of meat include beans, nuts, and legumes. If you still feel unsatisfied, relying on the convenience and accessibility of protein powders is also a reliable method of meeting your daily protein requirements.
Recommended Reading: How Much Protein To Lose Weight And Gain Muscle
No matter how hard you train your abs, they will never be visible if you cannot stay at a low body fat percentage. To achieve abs in men, you need to cutreduceur daily fat intake. A high-fat diet not only makes you feel sluggish but also inhibits muscle synthesis and is counterproductive to your goals as a skinny to six pack.
Abs Workout For Skinny Guys
There are many exercises to get a six-pack out on the internet, but to see the fastest and most noticeable results, you must choose only the best workout routine for skinny guys at home. Good practices mean they are easy to perform and target the abs in a manner that induces growth.
Here are some easy-to-perform exercises for both beginners and intermediates.
A killer lower ab exercise. Lay flat on your back, spread your arms to your sides, and raise both legs until they are perpendicular to your body. Keep your core engaged throughout the movement, and you will soon feel an intense burn in your lower abs, which means you are performing the exercise correctly.
Another lower ab exercise is only slightly more challenging. For this variation, the upper body stays on the floor. Curl the pelvis back, get it off the floor, and then bring your knees toward your chest. Swipe your hands underneath your tailbone as it goes up, ensuring you’re doing the exercise correctly and providing a component that also strengthens your core.
Elbow To Knee
This time, we shift our focus to the obliques. Lie straight on the floor with your right arm out for support, and your body angled slightly back. Bring your left elbow to your left knee, keeping your obliques engaged throughout.
A classic ab exercise. However, it is often performed incorrectly. First, lie down with your knees bent, then elevate your body to create a V shape with your body. Now rotate your trunk left and then to the right. The key to performing this exercise is to keep your abs engaged throughout the range of motion.
No ab workout is complete without at least one variation of the plank. Get into a standard plank position and hold it for as long as possible. With time you’ll find yourself doing planks for considerably longer, which is a positive sign that you are getting closer to your goals.
Hanging Leg Raises
This is a variation of leg raises done in a lying position. Start by hanging from a pullup bar, then bring your knees as high up as you can, preferably to your chest. Remember to keep your core engaged throughout, as hiring a mind-muscle connection is crucial for muscle development.
While they do not target abs directly, including them in your workout routine is highly beneficial. Why? Because deadlifts are very good at strengthening your overall core. Doing so will give your abs a level of definition unlike others and make your physique truly stand out.
How Long Does It Take To Get Abs For A Skinny Guy
As a skinny guy, you are already struggling to gain muscles. But rest assured, you only need around 3-6 months to bulk up your abs. However, consistency is key. You must follow a strict diet and stick to your workout routine while adding more variations and increasing your number of reps with time. A good rule of thumb is to try and lose 1-2% of body fat per month.
A common misconception is that following a fixed workout routine is enough to stimulate ab growth. This is not the case. Just like any other muscle, the abs should be progressively overloaded and trained with increasing volume with time. Only then can one expect muscle size to increase.
So simply doing sit-ups or planks for hours will only stimulate your skinny toned abs growth to a certain extent. To further maximize growth, you will need to add more variations, train harder and harder, and push yourself to your limits.
How To Maintain Six-pack Abs
If you’ve followed this guide on how to get a skinny 6 pack, you’ve surely noticed your abs appear bigger and more defined in the mirror. Skinny people with abs are not uncommon. However, you cannot waste all your hard work and effort. Maintaining a six-pack can be quite challenging, but here are some quick tips to help you stay on the path and to become skinny guy with abs.
First, you must ensure you do not succumb to temptation and return to your old eating habits. Avoid junk food and high-sugar-containing foods as much as you can. An abrupt increase in body fat percentage will hide the abs you have worked so long and hard for.
This happens because the rectus abdominis muscle is covered by a layer of fat (commonly known as belly fat). A high body fat percentage means this layer of fat gets thicker, concealing the muscle below, even though it is still there.
Secondly, you must not stop exercising. Since the abs are also a muscle group like any other in the body, they are susceptible to muscle atrophy. In simpler terms, if you do not use your muscle for long enough, it will revert to its original size. Although this takes weeks, it becomes increasingly difficult to get back into your workout routine the more you skip. This is also true for regular dudes with abs.
Frequently Asked Questions
For skinny guys, this guide goes through all the fundamental and necessary tips you will need to get a sick pack. Remember to develop a diet by referring to the information about different types and sources of food we’ve provided, and then strictly follow that diet until you reach your goals. Remember to get enough sleep, drink more water, and stay consistent in your workout routine. Stay disciplined but don’t forget to enjoy the journey! Following our guide, you will become the next skinny guy with six pack before you know it.