I am skinny, I have been doing 100 pushups a day for more than a month and am seeing very few results, everything is so unfair, I workout more than anyone I know and am still skinny, why cant I build muscle?

1. Nutrition

3. Recovery

Some people naturally find it harder to gain muscle due to their genetic makeup. This doesn't mean you can't build muscle; it may just take more time and effort.

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Evaluate your diet, workout routine, and recovery practices. Making adjustments in these areas can help you achieve better results in building muscle. Remember, everyone’s body responds differently, so finding what works best for you is key.

If you're still struggling, consider consulting a fitness trainer or a registered dietitian. They can provide personalized advice based on your specific situation.

Protein Intake: Protein is crucial for muscle repair and growth. Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily, depending on your activity level.

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Rest Days: Muscles grow during rest, not during workouts. Ensure you're allowing adequate recovery time between workouts, especially for the same muscle groups.

6. Consider Professional Guidance

Building muscle is a gradual process that can take weeks or months. Stay consistent with your workouts and nutrition plan, and be patient with the results.

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Progressive Overload: To build muscle, you need to gradually increase the resistance or intensity of your workouts. This could mean doing more push-ups, adding weight, or increasing the difficulty of your exercises.

Variety: Doing only push-ups may not be enough. Incorporate different exercises targeting various muscle groups (e.g., pull-ups, squats, deadlifts) to promote balanced muscle growth.

4. Genetics

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Conclusion

Caloric Surplus: To gain muscle, you need to consume more calories than you burn. If you're not eating enough, your body won't have the necessary energy to build muscle.

Building muscle can be a complex process influenced by several factors, including genetics, nutrition, workout routine, and recovery. Here are some key points to consider that may help you understand why you might not be seeing the results you want:

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2. Workout Routine

5. Consistency and Patience

Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and muscle growth.

I just cannot wake up early, even if I sleep on time. What should I do?