How to practice muscle building is the best?
1, control your aerobic exercise.
2. Eat more high-protein food.
3. Strengthen strength training reasonably.
Step 4 stretch properly
5, a reasonable diet, supplement electrolytes.
What is the best way to gain muscle and weight?
1. Whole egg bread meal
The whole egg bread meal mainly includes 2 eggs, 1 carton of milk and 2 slices of whole wheat bread. People who are allergic to milk can also use brewed protein powder instead, mainly to supplement the protein needed to gain muscle and ensure a balanced nutrition.
2. protein Yogurt Meal
Yogurt meal in protein mainly includes 2 servings of protein, yogurt 1 box and a staple food such as sweet potato, corn and bread. Under the condition of ensuring carbohydrate intake, protein's intake should be increased as much as possible.
3. Oat salad
Oat salad mainly contains 200 grams of oatmeal, a cup of milk or brewed protein powder, which can be matched with bananas, apples and other fruits 150 grams, walnuts, almonds and other nuts 50 grams to increase the intake of various trace elements.
4. Chicken breast whole wheat sandwich
Chicken breast whole wheat sandwich is mainly fried or boiled with 200 grams of butter and 2 slices of whole wheat toast. You can also eat it with milk or brewed protein powder.
5. Shrimp spaghetti
Take 150g shrimp and a handful of spaghetti to make shrimp spaghetti, and sprinkle with proper amount of cheese to serve. Pasta is rich in carbohydrates, and shrimp is rich in high-quality protein, which is very helpful for gaining muscle and weight.
6.tuna salad
Tuna salad mainly includes brown rice and deep-sea fish such as tuna and salmon. Vegetables such as broccoli and pumpkin can be added appropriately, and it is better to eat with a cup of milk or yogurt.
7. Beef and sweet potato rice
Take 200 grams of beef or pork, fry it with low fire, cut into pieces, mix it with cooked and cut sweet potatoes, and pour a proper amount of sauce on it. You can also add a proper amount of nuts such as almonds and walnuts according to your personal taste, which is also good for gaining muscle and weight.
8. Duck breast salad
Duck breast is low in fat content and rich in protein, which is helpful to gain muscle and shape. Duck breast can be heated and diced, mixed with brown rice and pasta to make salad, preferably with a cup of brewed protein powder or milk.
9. Corn tuna salad
Take boiled tuna 150g and sweet corn 250g, add a teaspoon of olive oil, proper amount of refined salt, chicken essence and rice vinegar, mix well and serve, and optionally add proper amount of fruits such as lettuce or cherry tomatoes.
10. dolphin bone spicy noodles
Pork bones are boiled in water until they are thick and white. After being simply seasoned with refined salt and monosodium glutamate, they can be made into dolphin bone Lamian Noodles with noodles, which is good for gaining muscle and weight. However, pork is high in calories and fat. Although it is suitable for thin people to gain weight, we should also pay attention to controlling the consumption to avoid excessive accumulation of fat.
Will muscle gain increase fat?
I can only tell you that I will. But how much can't be said. It depends on how much you eat and the absorption rate, as well as your exercise and talent. There is no such thing as clean muscle gain, it doesn't exist. Let me talk about a principle first. You should also know that eating too much makes you fat. Everyone needs energy every day. This is different for everyone. It will also change according to the amount of exercise you do that day. For example. You need 1500 calories a day. If you have eaten 1500. Then this energy can't just disappear. So I use it to synthesize your muscle or fat. If you don't move at all, it's probably synthetic fat. The more you eat. The more synthetic fat. That's what it says, depending on how much you eat. By the way, one is if you don't absorb energy well. Eating too much is a waste. This is the so-called absorption rate. How to calculate? I'll give you an example later. If you eat too much. For example, you ate 2000 calories. 500 calories more. If you are exercising (strength training, endurance training other than marathon, this kind of training won't add much muscle). Then most of this energy is used to synthesize muscles. But how much this can be synthesized depends on how hard you practice. How talented you are. But there are limits to talent. There is a limit to the human body's ability to synthesize muscle. If you eat too much a day. Eat 3000,4000 calories. That is1500,2000 calories. It is impossible to synthesize all muscles. More synthetic fat. How much the specific proportion is a matter of talent. The energy provided by each food can be calculated. Although it may be different according to the absorption rate. The specific absorption value will fluctuate. But people are alive. If it is found that it does not meet the calculated value for a period of time, it will be ok to change it according to the situation. For example, rice is provided with 1 16 kcal per 100g (kcal equals kcal, and these two units are the same). So you can know how many grams you have eaten. Other foods can also be quantified. It's just that our Chinese food is mixed and fried, which is a bit troublesome.
So everyone is different. Even if their daily metabolic needs are the same. Eat the same thing. Do the same thing. There is no guarantee that two people will get the same proportion of muscle and fat. I can only tell you. In fitness, we generally don't control our daily diet too much. About 400 to 500 calories. This is exercise. Let the fat grow less. Wait until the fat rate is too high. At that time, there were muscles. Reduce fat. Reduce fat.
Benefits of muscle gain
First of all, it is certain that the increase of muscles can make our bodies more beautiful and sexy. If you want to be sexy, you must exercise all kinds of muscles. By practicing muscles, you can develop biceps brachii, pectoral muscles, abdominal muscles, mermaid line, vest line, inverted triangle and slender and powerful legs.