Rest 2. Self-absorption ability and metabolic function ensure normal 3. Nutrition 4. Based on physical fitness and muscle endurance 5. Based on increasing absolute power by 6. Strictly implement the training plan and persevere. 7. What is waiting for you is the effect. As for how to make a training plan, I advise you not to learn blindly from the internet. You should have a professional coach to fully understand you, because the real training plan should be different from person to person, which is also responsible for yourself. Don't follow blindly. It is not worth the loss to exercise and reduce the life span of exercise.
In terms of diet, you can make the following reference.
First, diet.
Thin people are thin because they eat less than normal people, or eat normally, but their body's absorption rate of nutrients is low. In short, the body can't get enough nutrition. People who eat less often have problems related to the digestive system, such as the stomach. People with normal food intake but low nutrient absorption rate should also adjust their bodies and find ways to improve nutrient absorption rate.
It is recommended that thin people go to the hospital for examination and take good care of themselves. They can look for Chinese medicine to take care of their bodies and check what diseases they have. Without improving the absorption rate of nutrients, it is difficult to achieve the ideal effect no matter how you exercise.
No matter how fat or thin, in the muscle training stage, each trainer needs to consume 1.5-2g protein per kilogram of body weight, for example, a 70kg person needs to consume 105- 140g protein per kilogram of body weight, and a non-trainer needs to consume1-1. About 6 grams of carbohydrates are needed per kilogram of body weight on training days, and it can be reduced to 4 grams or slightly lower on non-training days; On training days, you need to consume 0.25-0.75 grams of fat per kilogram of body weight, and you need to reduce your intake on non-training days.
People who eat less may not be able to eat so much food. People with normal food intake and low nutrient absorption rate can actually absorb less nutrients into their bodies and need to eat more food.
Thin people can supplement muscle powder, also called muscle powder, when they gain muscle. If you are particularly thin, choose muscle-building powder with higher calories, otherwise choose muscle-building powder with higher protein content, and choose ordinary protein powder with normal weight or ideal weight gain.
Choosing to separate whey protein and casein after normal weight depends on personal physical condition.
Carbohydrate and a small amount of protein should be properly supplemented half an hour before fitness, and protein and a small amount of calories should be supplemented 20-40 minutes after fitness, mainly eggs and milk, and bread and bananas are easy to digest and absorb carbohydrates. Accept 1-2 hours for dinner, and the interval should not be too long.
The distribution of three meals should be reasonable, and breakfast and dinner should not be neglected.
Of the total calories in three meals, carbohydrate calories account for about 50%, protein calories account for about 35%, and fat calories account for about 15%.