Using heavy strength training is the primary factor to increase muscle, and we must try our best to stimulate muscle growth. The following are the techniques and methods I have compiled for you. Welcome to read and browse.
1, hypermetabolic type
Hypermetabolic type can also be called young type, which is generally common in young men. They are healthy, energetic, energetic, not sick and warm, but they don't look so fat and have a small waist.
This kind of person can't be called thin, because young men should be in a state of low fat content. High levels of androgen make them have a high level of basal metabolism, tight muscles, love to eat and are not easy to gain weight. If you have creamy fat on your stomach when you are young, it's really a pity that your androgen is reduced and you are aging ahead of time. Therefore, they don't need to gain weight at all.
Some people want to gain weight because of their inherited body shape, slightly smaller skeleton, underdeveloped muscles and not looking strong enough. In fact, they don't want to be loose, but feel that their shoulders are not wide enough, their backs are not thick enough, and their male charm is not strong enough. In this case, running doesn't help much. It is better to go to the gym to do resistance training and increase your muscles appropriately. The deltoid muscle is strong and the chest muscle is full, which naturally makes you look stronger and more stylish.
Step 2 be slim
Slim type is the kind that has been slim since childhood, with small bones and underdeveloped muscles. They don't have any diseases and have a normal diet, but their resistance is slightly lower and their physical strength is slightly worse. In China, the proportion of this type is not small among young men and women. Such people usually do little physical activity and lead a static life. Once you are no longer young, the fat in your waist and abdomen can easily increase and evolve into a frog shape.
Slim people want to change their figure, they need to do anaerobic fitness exercise to increase their muscles, plus appropriate outdoor aerobic exercise. On the basis of increasing muscle exercise and increasing diet appropriately, we can get the dual effects of improving body shape and enhancing vitality. If you don't go to the gym, boys can at least often do push-ups, belly rolls, squats and other muscle-building exercises, and can also use fitness gadgets such as tensioners, arm sticks and dumbbells to assist. Daily exercise can consider aerobics, fighting, swimming and so on. Swimming is especially beneficial for improving heart and lung function, thickening shoulder and back muscles, and promoting appetite, which is very helpful for delicate type.
In terms of diet, it is suggested that the staple food, namely starchy food, should be appropriately increased on the premise of ensuring the supply in protein, such as eating more steamed bread, rice, a piece of bread and potatoes. Add nuts or dried fruit snacks between meals, and eat some fish and eggs rich in protein after exercise. If conditions permit, the effect will be better. Add a midnight snack in the evening, and it is recommended to choose easily digestible foods such as yogurt, lean porridge, egg noodle soup and bread. It's harmful to eat a dozen protein a day if you don't take part in the bodybuilding competition. Add an egg, a cup of yogurt, 1 lean meat, and you can get 20 grams of protein, which is enough for protein to gain muscle.
3, malabsorption type
People with malabsorption generally show yellow face, lack of luster, and tend to be thin. The main problem is poor digestion and absorption ability. Some people have a long-term loss of appetite, some people get stuck in their stomachs after eating, some people are bloated after eating, some people dare not eat more because of gastroptosis, and so on. Such thin people must not rashly increase high-fat foods, because this will often overwhelm their digestive system. A friend heard that fat meat can make people fat, so he ate a lot of fat meat, which led to vomiting and diarrhea, but he lost weight. Others have heard that sweets can make people fat, and eating cakes with high fat and calories every day will make people lose their appetite for three meals, but the nutritional quality will decline.
It is suggested that people with malabsorption should go to the gastroenterology department first to improve their digestion and absorption function as soon as possible. Eat digestible and non-greasy food on weekdays, eat regularly, chew slowly when eating, concentrate and keep a good mood. The cooking of food on weekdays should be soft and warm, and some digestible starch foods should be added between dinner and supper. You can drink some whole grains and potatoes instead of white rice porridge, such as yam millet brown rice paste, purple glutinous rice lotus seed sesame paste and so on. They have higher nutritional value than white rice porridge and are also beneficial to digestion and absorption. For people with insufficient gastric acid secretion, you can often eat pickled vegetables (remember to take them out after 20 days of fermentation to avoid the problem of excessive nitrite) as a side dish, which can stimulate appetite and promote digestion. When necessary, you can take various digestive enzyme preparations directly during or before meals.
If you have gastroptosis, it is recommended not to drink a lot of porridge soup and tea when eating, but to eat more to reduce the burden on your stomach as much as possible. You can often drink fresh yogurt, eat bread, steamed bread, steamed cakes and other fermented pasta, as well as various fermented bean products. At the same time, we should do some gentle and relaxing exercises, such as walking, jogging, radio exercises, ballroom dancing, Tai Ji Chuan and so on. Low-intensity exercise can relax the mood and improve digestion and absorption.
4, the type of labor
Hard-working people are often middle-aged. They have many things to worry about at work, poor sleep quality and hard work at home. Their brains and hands are not idle from morning till night. Energy consumption is high, and physical strength is overdrawn. It is useless for these people to simply eat more, because they have a bad appetite and poor digestion. The most important thing is to have a quiet rest for a while, stay away from troubles and relax. If necessary, you can consult a health care expert and take health care products appropriately.
Hard-working people should do some aerobic exercise in the natural environment, which can improve blood circulation, reduce brain fatigue and improve sleep quality. For them, it is best not to exercise on the treadmill when they are tired from work. Because the air in the gym is often bad, the environment is crowded, and there are clear exercise goals and requirements, which is also a kind of pressure for tired people. If you want to exercise, you must do it with plenty of rest and energy.
If you want to gain weight, you must change some wrong habits in your daily life. For example, some girls only eat fish and hardly eat staple food; Some people often eat a bowl of hot and sour powder or cold rice noodles to make a light meal, and protein is seriously inadequate; Some people ignore a meal at will, often skip breakfast, or skip lunch if they want to eat; Some people eat a lot when they are delicious, and they are hungry when they are not delicious. Such a bad habit is not only bad for gaining weight, but also harmful for gastrointestinal function.
No matter what type, it should be clear that weight gain must be achieved on the basis of improving overall health and quality of life. If you can't improve your health by increasing fat, this weight gain is meaningless and can only bring a burden to your body!
Muscle-building fitness method
Practice strength and endurance first.
Thin man before exercise 2? It is best to enter a bodybuilding training class within 3 months and master the essentials of action correctly and systematically under the guidance of experts. Whether the purpose is to change body shape or enhance physical fitness, we should first train muscle strength and endurance, gradually improve the adaptability of the body, and lay the foundation for future exercise.
Shouxuan equipment fitness
Thin people should choose fitness equipment, such as dumbbells, barbells, tensioners, combined fitness equipment, etc. The amount of exercise should be well controlled, the amount of exercise is too small, the muscle stimulation is not enough, and the exercise effect can not be achieved; Excessive exercise will make the energy consumption more than compensation, and it is impossible to become full. Generally, start with a small amount of exercise and then gradually increase the amount of exercise. It is best to take less part in long-distance running, football, basketball and other projects that consume more energy, which will make people thinner and thinner.
Build a large muscle group
Thin people should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris. Different movements and different instruments can be used for exercise. Generally speaking, action exercises should be changed once every two months. Stick to it for half a year to one year, and your body shape will change obviously.
Perseverance is very important.
At the beginning of exercise, the weight will not increase immediately, and sometimes it may drop. Experts say that this is because the body's fat and water are consumed during exercise. Insist on exercise, the function of various organs will gradually improve, muscles will become strong and stout, and weight will also increase.
Diet must keep up.
Thin people must keep up with their diet when exercising. Fitness people must have a reasonable and diverse diet. Besides eating more meat, eggs, milk, etc. They should also eat more bean products, red beans, lilies, vegetables and fruits. In addition, maintaining emotional stability and adequate sleep is also very important for absorbing nutrition, reducing energy consumption and improving exercise effect. Cheng Dantong said that in general, men pay more attention to long muscles and can eat more high-protein and high-calorie foods in their diets; Women can keep a balanced diet.
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