A reasonable diet and progressive resistance training are indispensable. If you just eat blindly and most of the fat grows out, it's not called gaining muscle, it's called gaining weight. Therefore, through strength training, muscles can be better absorbed and supplemented by food when they suffer from benign injuries, thus achieving the effect of increasing muscles.
Reasonable diet suggests 6-8 meals during the muscle gain period, and eat less and more meals.
In order to cooperate with training to achieve rapid muscle gain, the number of meals per day increases and the amount of each meal decreases, and the best effect is 6/8 meals. The interval between meals is about 3 hours.
2. Three essential nutrients daily-carbohydrate, protein, vitamins and minerals.
? The daily carbohydrate intake during muscle gain is 6-8g/kg; Protein is1.5-2g/kg; The fat is 1g/kg. For example, for a body weight of 50kg, you should consume 300-400g/kg of carbohydrates, 75g- 100g of protein and 50g of fat every day.
High-quality carbohydrates include rice, steamed bread, noodles and other staple foods as well as coarse grains such as sweet potatoes, potatoes and corn.
High-quality protein has all kinds of meat, eggs, milk, tofu, bean products, fish and shrimp;
Try to choose high-quality fats such as nuts and fish oil. ?
(emphasize that you must not eat fat! ! ! Because girls who don't eat fat for a long time will really lead to endocrine disorders, and even amenorrhea. Several of my classmates have the same experience, and I hope everyone can take a warning here. )
In addition, you should also take vitamin C and vitamin B, which have antioxidant and anti-aging effects.
Contrast before and after muscle gain
The way of resistance training is mainly strength training, supplemented by aerobic training. Train 5-6 times a week and gradually increase the amount of training.
Major muscle groups do 16-24 groups/week, and each group is 8- 12. The big muscle group has chest, back and legs.
The small muscle groups were divided into 8- 12 groups/week, and each group was 12- 15. Small muscle groups include arms, shoulders, abdomen and buttocks.
Do aerobic exercise twice a week for 30-40 minutes each time.
2. On the issue of women's menstrual training.
Try not to do training for the first three days. According to the individual's actual situation, aerobic exercise and strength training will be gradually resumed from the fourth day. Under the action of estrogen, the effect of burning fat will be more obvious.
3. Warm up and relax well before each training, do some massage properly and take a hot bath to relieve muscle fatigue and make it recover better.
It is more difficult for girls to gain muscle than boys because there is no secretion of androgen, so don't laugh at those girls who have muscle, because it is a muscle that can only be possessed with more efforts and sweat than boys. Let's praise them ~