An effective way for thin people to gain muscle, fat people want to lose weight, and thin people naturally want to gain muscle. Many people are very thin, and it is difficult to have muscles, especially boys who are too thin give people the feeling of being a weak scholar. Now share an effective way for thin people to gain muscle!

Effective methods for lean people to gain muscle 1 Make a fitness plan

If you want to gain muscle, you must have a fitness plan. Fitness can increase your desire for food and improve your absorption ability. Then through strength training, increase muscles.

In order to stay healthy, you must have a fitness plan. Practice several times a week, and it is important to practice which parts of the body. I suggest that you can use whole-body training or separate upper and lower limbs training. Full-body training is to practice every other day and practice the whole body every day. The separation of upper and lower limbs means practicing back on Monday, legs on Tuesday, chest on Wednesday and so on. You should have a clear fitness plan.

Reasonable arrangement of sports parts

Exercise 1-2 muscles every day or at intervals. For example, practice chest on Monday, leg on Tuesday, chest on Thursday and leg on Friday. In this way, the muscles will be fully repaired, and your muscles will grow faster and exercise will be more effective.

Control certain aerobic training

If you are thin, do aerobic exercise for a week to improve your cardiopulmonary fitness, and don't do other aerobic exercises. Because the fat rate of thin people is not high, doing more aerobic exercise will burn muscles, so aerobic exercise need not be too frequent.

You can do intermittent sprints. Do a 1 minute sprint, then jog back to the starting point for 2 minutes and rest for 2 minutes. Repeat this process for 20 minutes twice a week. This will improve the heart and lung capacity.

have many meals but little food at each

Thin people usually don't eat much, but if they change from three meals a day to five meals a day, the total intake will be much higher. Make sure that you have protein and carbohydrates at every meal, such as eating some eggs and chicken breast. Carbohydrates are rice, pasta, etc.

Supplement a certain amount of energy

In order to gain muscle, the daily intake must be increased by 500 calories than usual. You can eat one more meal after exercise and take in some protein and carbohydrates. It is recommended to eat boiled eggs, milk bread, chicken breast, vegetables and nuts. After fitness exercise, take in some high protein, which is convenient for the body to absorb and is very helpful for building muscles.

Stretching after fitness

Stretching after fitness can relieve muscles, make them recover quickly and avoid soreness the next day. After strength training, it is also important to take 5 minutes to do a comprehensive stretching.

Adjust the training plan

Whether you gain muscle or lose weight, 1-2 months later, you will enter a bottleneck period, and then we will change the training plan. Such as changing the number of sports groups, rest time, sports content and so on.

Ensure a fixed rest time

Muscle tears during exercise and will be slowly repaired during sleep. Some material elements needed for muscle growth can only be secreted and stimulated during sleep and rest. Therefore, it is very important to have a low sleep after training. You must ensure 7-8 hours of normal sleep every day, which is also a necessary condition for your rapid muscle growth.

Effective methods for lean people to gain muscle 2 diet plan

I put diet before training because diet is more important than training, although this part looks boring and not as exciting as the training plan. It is correct to practice three points and eat seven points, but most people think about how to train and build muscles effectively, ignoring diet, which leads to poor results.

Why eat it?

The human body needs to consume calories and metabolize them. Macroscopically, when you consume more calories than you metabolize, you will gain weight, and vice versa. In other words, as long as you are really full, you can gain weight even if you don't go to the gym-only you may be fatter, less in shape and less healthy.

How to eat?

Eating less and eating more is king-of course, we may need to eat more to gain weight. Multi-meal means that three meals a day can be divided into 5~6 meals: breakfast, brunch, lunch, lunch, dinner and snacks. In this way, you can eat more calories evenly, more calories and more calories than usual.

training plan

Where is it easy to show strength quickly in training?

For fitness, the muscles that need to be trained can be divided into two parts: large muscle group and small muscle group.

Among them, the main muscle groups are: chest, shoulders, back and legs; Small muscle groups are: arms, calves, waist and abdomen.

If you want to be strong, of course, you should give priority to training large muscle groups. First, the chest becomes bigger, the body plate becomes thicker immediately, and the shoulders become wider immediately. After shaping your chest and shoulders a little, you will immediately receive a compliment from your friends that "you have been strong recently". Back and legs are more important in the long run, but it is more difficult to get started; The pectoral muscle is the easiest to use. It can focus on the chest, shoulders, back and legs at the same time, and feel the process of controlling resistance and muscle growth, which is convenient for other muscle groups.

The main training methods are: heavy weight, low number of groups, compound movements and free weight.

Heavy weight: after full warm-up, do 6~8RM intensity, and rest for 90 seconds between groups.

The number of groups is small: generally, the large muscle group uses 4 movements, and each movement has 4 groups; The small muscle group uses 3 movements, and each movement has 3 groups.

Compound actions: multi-joint actions such as bench press, squat, pull-ups, push-ups and hard pull are called compound actions. Thin people need to practice more when getting started.

The specific scheme varies from person to person.

Rest recovery

Muscle is made up of many muscle fibers. The purpose of training is to tear these muscle fibers, and then absorb the protein you ingest, and make "excessive recovery", so that your muscles will become bigger. Therefore, rest time is very important. After muscle training, it must be given enough time to repair before it can grow. If it hasn't been repaired, it will obviously not have a good effect if you train to tear it again.

Therefore, don't practice the same muscles every day. Generally speaking, it takes 48 hours to repair a muscle, that is, you should not train more than twice a week. The lower back, that is, the waist, needs 72 hours to repair; Abdominal muscles can be repaired quickly, and training every day is harmless, but it is recommended to do it every other day.

What are the fitness programs for lean people to gain muscle? The above is a detailed introduction of many people who are too thin. So if you want to gain muscle as soon as possible, make your body healthier and make yourself more temperament, you can learn some ways for thin people to get muscle fitness through these methods, and you can make your body look healthier and more muscular as soon as possible.