First of all, there is no direct conversion relationship between fat and muscle. In other words, fat will not become muscle, and muscle will not become fat. To some extent, these are two unrelated things. If you want to exercise your muscles, you don't need to eat fat beforehand.
Secondly, muscle training needs the secretion of testosterone. Testosterone is an important hormone for men and is called the source of masculinity. Testosterone can increase muscles, enhance energy, and even improve status and dedication. However, like many hormones. The content of fat and muscle will have a great influence on testosterone secretion. Increasing fat will reduce the secretion of testosterone and reduce the body's sensitivity to testosterone. That is to say, even if the amount of testosterone secretion remains unchanged. The increase in fat will also make your body inefficient in using testosterone. I'm afraid it will be more difficult to gain muscle.
If you are born thin, the most important thing to improve your figure is practice and diet. The focus of thin people's training must be the increase of muscle circumference. Therefore, the training method of increasing skeletal muscle should be adopted.
Only a part of training a day.
Take each action and do three groups.
Each group will be exhausted.
Medium and high load (about 80% of the maximum weight of this action)
8- 12 times in each group.
Many experiments have proved that this is the most powerful training plan to increase muscle circumference.
Thin people's muscle building plan is different from ordinary people's training. You don't need to run to warm up at first, but you can train and warm up many times with a small weight (generally, you can use an action group with 30% of the maximum load and more than 20 times as a warm-up and do two groups). On the one hand, it avoids the negative influence of aerobic exercise on muscle growth. On the one hand, you can also fatigue the training ground in advance. After the formal group, there is no need to do too much aerobic training, or even not to do it. Because research has proved that aerobic exercise after resistance training will have a negative impact on the growth level of muscles. At the end of the training, please do special stretching. Stretching contributes to large-scale muscle growth. Another key point is eating. Many thin people have tried to overeat when gaining muscle. But the key to muscle training is how to eat and cooperate with training.
Simply put, muscles don't grow during training. Strength training is like blasting (destroying muscle fibers, etc.) ). When you exercise your muscles, you demolish the building, and then you have to have a construction team (endocrine testosterone, growth hormone, etc. ) Use bricks and tiles (sugar intake, protein, etc.) to rebuild better buildings (bigger and more powerful muscles). ). So the key point is to dismantle it, find the best construction team (improve endocrine level) and give enough bricks and tiles to the construction (eat more and drink more).
The diet and nourishing plan for lean people to gain muscle is:
Half an hour to fifteen minutes before training, eat carbohydrates, such as starch staple food, drink honey in sugar water and eat some sugar to promote insulin secretion. Take 3-5g creatine at the same time. Because creatine can increase the absorption and utilization of sugar water by muscles. Improve strength and anaerobic endurance. Mainly creatine can promote muscle recovery and growth. Currently, creatine is one of the safest supplements. Advanced learners should supplement 6 grams of branched-chain amino acids and hmβ before training. These two supplements are called muscle protectants. The muscles that can be protected are not broken down and destroyed into energy supply during daily training. If necessary, you can take a comprehensive nitrogen pump to increase the strength and pumping feeling of muscle training. It is best to drink sports drinks and eat sugar to supplement the simplest sugar during training. It is best to add about 20 grams of protein powder that can be digested quickly to sugar. Because the simultaneous intake of sugar and amino acids can increase insulin secretion and promote the recovery of the body. Take 3-5g creatine and tens of grams of sugar protein powder immediately after training (in short, thin people can't grow muscles without sugar and protein. ), high-level people can choose to take glutamine. Glutamate can supplement training loss and promote the secretion of growth hormone. Finally, it is the entry-level process (chest, legs, back) for lean people to gain muscle.
Fifteen minutes before training, take 3-5g creatine, 6g branched-chain amino acids, 3g HMβ and a bottle of sports drink (or honey water).
Warm-up with low weight (30% of the maximum load) and multiple times (20 to 30 times) combined with multi-joint movements, chest: dumbbell bench press, back: neck pull-down, legs: squat. The two group
Group 3, 8- 12 times, heavy compound multi-joint movements (same as above, about 80% of the maximum load)
Heavy-weight fixed equipment movements, 4 groups, the first two groups, 8- 12 times (80% load), the last two groups, 5-8 times (85-95% load), optional movements, chest: Hummer chest push or fixed equipment chest push. Back: rowing in a sitting position or fixing the back muscle trainer. Legs: Huck squats or lifts his legs.
Postural isolation training, moderate weight (70-80% of the maximum load), 12 times, 5 groups. Optional action, chest: Longmen zipper clip chest. Back: Rowing with barbells or dumbbells. Hip lift: hip lift. Leg: quadriceps stretching training machine.
During the training, take 1.5 liter pulse and 20 grams of instant protein powder.
Finally stretch the training area 10 minute.
Take 5 grams of glutamyl after training. Then eat, and take 3-5g creatine before meals. The meals are mainly carbohydrates (rice, steamed bread and noodles) and protein (lean meat, fish and shrimp, milk and eggs). Try to eat less fat.