How do thin people gain muscle? Thin people can generally see obvious effects within 3 months. If you eat properly, you can gain 20 kilograms, so there is no problem. Pay more attention to exercise intensity than training time. If you don't have much time, please try to make each training time shorter. For example, using cyclic training, 15-20 minutes is enough. However, you should make sure to exercise for at least 30 minutes at a time. Ideally, each exercise should last for 45 minutes, with a maximum of 1 hour. If you train more than 1 hour, your strength is insufficient. After an hour, the muscles should be very tired. The warm-up time of all sports can be arranged by people, but this time should be deleted from the training of 45 to 60 minutes.
For sports, thin people should not do aerobic exercise, such as running and skipping rope. Because aerobic exercise will burn fat, regular aerobic exercise will only make you thinner. For thin people, anaerobic exercise should be given priority to, supplemented by aerobic exercise, and more strength training should be carried out, such as push-ups, pull-ups, barbells and dumbbells. Aerobic exercise consumes calories, while anaerobic exercise increases muscles. The thin man didn't have much fat at first. Strength training is needed to stimulate muscles. It is a better choice to supplement nutrition after training, so that muscles can grow rapidly and make the body more beautiful.
How many catties can a thin man gain in a month? Generally speaking, if you don't use drugs, after reasonable training, diet and rest, you can grow 1~2 kg of pure muscle in one month.
In fact, the growth rate of muscle is not constant, but "rhythmic". In the first month of fitness, the muscle mass will hardly change. In other words, in the first month of fitness, you can only grow almost 0 kilograms of muscle. But the iron lifted in the first month is not without its merits. During this period, the body will begin to change the original loose muscle mass and establish a richer vascular network. After this month's "adaptation period", if you continue to exercise, your body will enter the "fast lane" of muscle growth, and you can gain 0.5- 1 kg of muscle every month (women are one-third of men). After a year of continuous exercise, muscle growth will slow down.
What food does thin people eat to gain muscle? 1. Eating more is king. For thin people, you need to eat more nutrients to meet the needs of muscle growth. After all, they are thin, and fat is also good for promoting testicular and muscle growth, so it is important for thin people to eat openly.
Besides the regular diet, eat more food in the morning or afternoon, such as bread and oatmeal cookies.
It is very important to replenish protein within half an hour after training. You can use protein powder or some high-protein meat, such as chicken breast and beef.
4. Eat more fruits, such as apples and bananas.