Three elements of muscle building:

High intensity training;

Supplementing high protein and nutrition;

Have a good rest;

It has nothing to do with your own fatness, but these three elements are indispensable, so it is difficult to gain muscle.

Principle:

High intensity training can stimulate muscle cells and destroy them. The process of destruction requires high-intensity training. After the damaged cells need high-protein and nutritious food, they can be repaired slowly through adequate rest. The process of repair is the process of muscle gain.

Extended data:

Training suggestions:

It's very important for thin people to gain muscle. It is important to control the length of fitness. The total duration of fitness should not exceed 1 hour. At first, you don't need to do special aerobic exercise. You can spend your limited time and physical strength on strength training to gain muscles and strength.

People who have just started fitness should ensure strength training at least three or four times a week, focusing on large muscle groups and taking into account the all-round development of all muscle groups. It is suggested to take a day off for training, and you can find a training day for functional training to improve your comprehensive physical fitness and physical fitness.

Adjust your diet:

Adjust the dietary structure and increase the intake of protein. For example, if you eat eggs and protein, you probably won't survive. At this time, you should switch to foods with low overall quality but high quality in protein, such as chicken breast.

You can also eat whey protein to ensure protein intake after fitness. If you are thin, it is recommended to use muscle building powder. The effect of increasing weight and muscle is faster, and whey protein powder can be used in the later stage to strengthen the intake of protein.

References:

Xinhuanet-nutrition misunderstanding of bodybuilding and muscle enhancement