1. Set goals: First, define your fitness goals, such as building muscles, reducing fat and shaping. This will help to make a more targeted training plan.
2. Increase calorie intake: Thin people tend to consume more calories, so it is necessary to increase calorie intake to support muscle growth and recovery. This can be achieved by increasing the intake of protein, healthy fats and complex carbohydrates.
3. Make a training plan: Make a suitable training plan according to the goal and personal situation. You can start from the following aspects:
-Split training: divide the whole body into different muscle groups for training, and carry out whole body training at least 2-3 times a week, with an interval of at least 48 hours each time to ensure complete recovery.
-Action selection: Choose compound actions that can fully exercise the target muscle group, such as squat, hard pull, bench press, etc. At the same time, some auxiliary single joint movements, such as shoulder pressing and back stroke, are added to increase the training difficulty.
-Training intensity and frequency: Choose the appropriate training intensity and frequency according to your actual situation. Generally speaking, you can choose a higher training intensity (about 80%-90% 1RM), 6-8 times in each group; In fat-reducing training, you can choose a lower training intensity (about 60%-80% 1RM), each group 12- 15 times.
-Ensure adequate rest: Ensure sufficient rest time between trainings to fully recover muscles. Generally speaking, the training interval of each muscle group is at least 48 hours.
4. Monitor the progress: record your training data and physical changes regularly, so as to adjust the training plan in time. You can use mobile APP or other tools to record data such as weight, girth and strength.
5. Maintain patience and perseverance: Fitness is a long-term process, which requires patience and perseverance. In the process of training, you may encounter a platform period or the effect is not obvious. At this time, you should keep a positive attitude, keep training and adjust your plan.
6. Seek professional guidance: If conditions permit, you can seek professional fitness instructors for guidance to ensure the correctness and safety of the training plan.