I believe that many netizens are laughing at the subject's question. The subject should have heard the saying that you can't eat a fat man in one bite. In addition, muscle training is a technical activity, and nothing can be done overnight. I won't talk about personal differences, just from an objective point of view.

First, the principle of muscle growth?

First of all, I want to talk about the principle of muscle growth.

I copied and pasted this principle seven or eight times in Zhihu's answers to various fitness topics. Because this thing is not clear, most problems are out of the question.

In fact, muscles don't grow when you exercise. During exercise, your training will destroy muscle fibers, and protein supplemented at home will be used to supplement the damaged muscles. In the process of replenishment, the original muscle fiber will gradually become larger, so that in your next training, the muscle fiber can bear more weight. This is the basic principle of muscle growth.

So in fact, muscle growth is nothing more than two points, one is exercise, and the other is diet.

If a person does not exercise, the probability that she/he has strong muscles is 0%, unless he/she uses steroids, testosterone and other hormones. And a person who only exercises and doesn't supplement enough protein is unlikely to have many muscles.

Second, the vast majority of China teenagers lack exercise/protein intake.

I have personally experienced the habits of people around me for more than 20 years, giving me the overall feeling that thin people in China are generally thin and have no muscles. Even people who exercise regularly feel that they don't pay attention to the maintenance of muscles and the intake of protein, so muscles are easily lost. Most people have no idea about protein and carbohydrates in their diet.

It is precisely because there is no concept of protein, so those who can only be regarded as normal muscles and have sufficient protein intake are often people with excessive body fat content, which is commonly known as chubby people or real fat paper. ...

Therefore, most people in our country are in a state of lack of protein.

So even with enough exercise, it is difficult to get enough muscles.

In the comments, @ Xu Zhenzhi objected to my statement that "young people in China generally lack protein intake" and gave specific data. Please refer to the comments. I think it makes sense.

But there are two problems,

1, which is calculated according to weight 1kg and protein 1g, that is to say, for a man weighing 70kg, 70g protein is enough. But I think this is for people who don't usually exercise. If you want to gain muscle, you should calculate according to the protein intake of 1kg body weight 1.5~ 1.8g, and the protein content of 70kg body weight should be around 130g instead of 70g.

2. Economic strength. People who go to the "nutrition clinic" may come from well-off families, and this sample has no universal significance.

Third, a large number of fitness misunderstandings

I think this is the most important factor besides lack of exercise. Here are a few examples:

It is believed that muscle growth will reduce the flexibility and speed of the body. -this is the understanding of the earth people at the end of 19 and the beginning of the 20th century, which was denied after the 1950s. Most athletes need some strength training, because the growth of physical endurance, explosive power and speed is essentially inseparable from the growth of muscles. Only when the muscles are too strong will the body speed decrease. What's too strong? You can lift twice the weight first and then talk about this topic-of course, I don't think you need to talk about this topic at that time.

I think muscles can be practiced casually. -"I don't want to go to the gym. If I accidentally become a muscular man, it will be over." Barabara ... Let me make an analogy. A person starts to learn tennis, but says to others, "I'm worried that I can qualify for Wimbledon by practicing casually", or "I'm going to start to learn table tennis, but I don't want to take part in the Olympic Games. So how can we not let ourselves practice to the level of Zhang Yining? " Does that sound ironic?

Can't tell fat from muscle. -"How to lose muscle? The arms are so thick and the calves are so thick, which is ugly. " Barabara ...

Thought running would increase calf muscles. -"I have no muscle in my calf recently ..." I tell you, it's just that my leg is congested after exercise, which leads to muscle swelling. After ten hours or a few days, it will return to its original state (patting thighs and calves hard after running can also speed up this process! ! ! Of course, long-term running will increase calf muscles, because the nutrition absorption in this place will be better after congestion. But compared with the speed of losing fat, the speed of growing muscles is much slower.

I don't know the difference between carbohydrate, fat and protein. Many people think that losing weight is equivalent to a hunger strike. -"I have a friend who only eats apples for a month and lost 20 pounds." Well, I've heard countless such miracles.

People with abdominal muscles will have stronger abdominal muscles than those without them. Everyone has abdominal muscles, but the problem is not revealed. The exposure of abdominal muscles is only related to body fat. The abdominal strength of people with exposed abdominal muscles is not necessarily stronger than that of people with exposed abdominal muscles. The former may just be that the abdominal muscles are covered with fat. In short, if you want to expose your abdominal muscles, you must change your direction and lose fat, not simply gain muscle.

In the final analysis, we have learned all kinds of biological knowledge from textbooks, but we don't know how to apply it to our lives. We don't know the physiological knowledge of this kind of human body, and the exercise mode is not suitable.