Let's start working hard. This suggestion seems ridiculous, but it's really important. Fitness is difficult, fitness is more difficult, and it is more difficult for thin otaku to exercise! So I said rudely above that it is difficult for thin people to gain muscle and fat people to lose weight for only one reason: laziness! As long as you work hard, as long as the method is correct, as long as you persist, it is impossible for thin people to gain muscle and fat people to lose weight!

Make a fitness plan, then stick to it and do more strength exercises. There is a phenomenon in the gym. Many thin people who just entered the gym run on the treadmill every day, and then pack up and go home after running. After half a year, he may be thinner.

I'm not saying that running is not good. Running is a very good exercise, but if you are thin and want to gain muscle, then you must do more strength exercises, such as bench press, pull-ups, barbell rowing and squats. These can make you gain muscle, but running can't gain muscle.

Choose healthy food, eat more, five meals a day. This article may cause many thin people to rebound, and many will rush out to refute me ... five meals a day? It is difficult for me to eat three meals a day. I have no appetite at all. I can't eat a little. I'm also very picky about food. You want me to eat five meals a day? If I can eat, am I so thin? Eating five meals a day is an iron stomach, and we thin people can't eat at all! Even if you can eat it, you can't absorb it!

Thin people don't want to eat, and they won't eat for long. Generally, it is spleen and stomach deficiency and cold, which consumes less, so even if you eat very little, you won't feel hungry. However, when you exercise hard every day, I am sure that three meals a day will never satisfy you, and you will always be hungry. At this time, just follow my advice and add two meals to yourself.

Whether you want to gain muscle or fat, you should do more compound exercise. What is compound exercise is multi-joint exercise, such as bench press, squat, hard pull and pull-ups. Compound exercise can stimulate multiple groups of muscles at the same time, which can help the whole body grow and improve our cardiopulmonary ability and basic metabolic ability.

Ensure adequate sleep and rest. Too many people ignore the importance of sleep and rest. You know, most muscles are synthesized during sleep. When we sleep, the body releases growth hormone to accelerate muscle growth. Without enough sleep and rest, it is difficult for muscles to grow.