30 Days To Fully Transform Your Body: Here's how you will do it

30 Days To Fully Transform Your Body: Complete guide 

Nowadays, almost everyone has a fitness goal, and many people make many efforts to achieve it, but very little work is done to get their desired results. There can be many reasons behind this like not knowing the right diet plan, not being able to follow the right workout routine, or not having knowledge of the right tips. Right now there is no need to worry because we have brought a complete guide for all those people about what things they have to keep in mind for 30 Days To Fully Transform Your Body.

30-day body transformation skinny to muscle workout plan and meal plan 

Who doesn't like a muscular body? All boys especially want to make their bodies muscular. Many people achieve it through hard work and good exercise. But in this article, we are talking about the "30-day body transformation skinny to muscle workout plan", and how people can make their skinny body muscular with just 30 days of strict diet and workout plan. This is not magic or some trick, it may be a little difficult to hear, but it is also achievable.

Big nutritionists and dietitians also say that if we follow a suitable workout plan with a good diet for just 30 days, then it is absolutely possible. Generally, people whose body weight is already very high due to access to the consumption of fatty and oily foods, to overcome their obesity, they just have to reduce the fat and oil consumption in their body and take a protein-based diet, which will improve their body weight and they'll be able to gain their desired Muscular bodies are preferred, but skinny people have to struggle a bit here.

They do need a proper diet plan and workout plan, only then they can achieve their muscular goals. So let us know what is "30-day body transformation skinny to a muscle workout plan or diet plan"

Related: Weight loss medicines in India

30 days workout plan for gaining a skinny to a muscular physique

To get the desired physique you want, you just need one thing and that is a complete workout plan that is designed for skinny people. You've to keep in mind that to gain muscles one must do heavy-weight exercises and full body workout too. Here's the list of some best exercises you must do as suggested.

1- Barbell Bench Press:

Do the 3 to 4 sets with the first set of light weights for a warm-up to increase the blood flow into your muscles and the other three going heavy. Do follow the proper range of motion.

2- Barbel Bent over rows:

Do the 3 to 4 set by following the same pattern as suggested above for the barbell bench press exercise. It's a really good exercise for building your overall upper back, it gives thickness to your back.

3- Dumbell Bench Press:

This exercise mainly focuses on your full chest depending on you angle at which you are performing this exercise. Do 3 to 4 sets with a proper range of motions.

4- Barbell Deadlift:

It's the most advanced exercise and should be followed because it focuses on almost every muscle be it chest, back, traps, calves, or full leg muscles. Start with lightweight and go for heavy.

5- Barbell Curls and Dumbell curls: 

Be it barbell curls or dumbell curls all are the old-school exercises that result in the most. Perform 4 Sets of both exercises with proper isolation motion. Your arms will pump out huge.

6- Dumbell lateral raises/ Front raises: 

Lateral raises or front dumbell raises are one of the best exercises that every gym dude performs for 3D 3D-shaped shoulder look. Again 3 to 4 sets of isolation motion.

7- Barbell Overhead press/ Dumbells Overhead press: 

Barbell overhead press and dumbell overhead press are the same exercises it's just with dumbells we get the proper free-weight motion. You can perform either both or any of them for shoulder exercise. Do 4 sets of heavy weights. Its the best exercise for overall shoulder development.

8- Lunges And Squats: 

Lunges and Squats are sometimes hard to do but the most effective ones are in the leg category. Both exercises are very very crucial and should be performed to get rid of chicken legs. Perform 3 to 4 sets of perper range of motion.

9- Single Arm Dumbell Rows: 

Single-arm dumbell rows are the best ones for the V-tapper look. It builds your wings that make you look broad and thick. This exercise is a must to do. Include this in your plan and perform 4 sets with each hand.

10- Pull-ups:

Okay! So the last one is all the toughest and greatest exercise I must include, it is the Pull-ups, which build your overall whole back plus some arms. Best to perform 5 to 10 reps of 4 sets with your body weight.

30 days Diet plan for gaining a skinny to a muscular physique

1. Eat 5 to 6 meals each day 

To gain a muscular physique you must have to eat at least 5 to 6 small small meals per day. It's very important to eat more of a balanced diet.

2. Consume more Calories in the diet

You have to make sure that you are on a calorie surplus because being on a calorie deficit will not give you muscles and gain. Always consume the food items that put you in a calorie surplus, such as rice, fruits, etc.

3. Eat more healthy fats

Nutritionists say that it's very crucial to consider monosaturated healthy fats in your diet. It can be coconut oil, olive oil, or sunflower oil. You can eat salmon fish, trout, it avocados that contain healthy fats.

4. Consume a Protein rich diet

To gain the best muscular physique you have to take at least 2 to 3 grams of protein per kilogram of your respective body weight. Not consuming enough protein will never give you your desired muscular results. As protein as muscles building nutrition. It helps you to recover much faster. Foods such as full cream milk, fish, chicken, tofu, cottage cheese, beans, meat are best to take.

5. Make protein Smoothies 

Protein-based smoothies are the best to take if you are looking for muscle gain. You can make smoothies off bananas, milk, peanut butter, 1-2 scoops of protein powder, some rolled oats, and some honey.

6. Take 3 to 4 grams of Creatine before workout

Creatine is the most researched health supplement that every gym enthusiast must take. Creatine is completely safe to take and it maintains the water retention in our muscles that's why people look more muscular than before. Take 3 grams of monosaturated creatine from any brand and drink plenty amount of water the whole day to maintain the water level in your body.

4 effective steps to fully transform your body in 30 days

Drink Plenty amount of Water

Staying Hydrated is the very first step that leads to a muscular physique. Staying hydrated is also beneficial because it boosts our metabolism and improves the digestion of food. Always drink 3 to 4 liters of water a day and during workouts make sure you are hydrated to avoid any muscle injury and pain.

Stay Consistent 

Staying consistent is the most important step we should keep in mind. Nothing in this world can be achieved without being consistent with that specific work. Following a proper workout and diet plan, sleeping well eating well daily puts you closer to your goal day after day.

Get a good sleep

Getting good sleep is a need, as it is the sleep where our muscles recover from the damages, and when we get a good amount of sleep we recover faster. A good amount of sleep also boosts the testosterone level in a male body which is important for muscle building.

Avoid Added sugar 

Sugar is really harmful to our health, especially for our heart. Sugar has bad calories and trans fat that increases the fat in our body. If our goal is to build a muscular physique then we must avoid sugar from our diet.

Conclusion

In this article, we have described the proper workout and diet plan that one should follow to get his desired muscular physique. This article is a complete guide for people who are tired of being skinny and now they want to be in a muscular shape. We have also provided the workout chart plan for 30 days to fully transform your body.

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