About fitness, what we talk about most is how to lose weight, but in fact, there are still quite a few skinny boys who frown in order to become muscular men (it is not excluded that a few girls want to become muscular men). Huohuojun once met a small partner who loves fitness. He always can't build decent muscles and lose weight, which makes him very painful! Usually in the gym, I occasionally meet some thin boys and ask the coach how to build muscles quickly.

Although it is difficult to lose weight, it is not easy to gain muscle, and it requires hard work.

Let's briefly discuss an old question: Is it easier for fat people to become muscular men?

There is no such thing, just a cognitive error. Because muscle growth involves training, diet, androgen level and many other aspects, everyone's situation is different. In addition, fat (that is, fat) and muscle are not the same thing at all. Fat people can't exercise muscles faster than thin people because they have more fat. Therefore, if you want to be a skinny man, you just need to practice, and you don't have to worry about being skinny at all.

What principles should skinny people master to gain muscle?

1- Set a practical goal for yourself and make a corresponding training plan.

For example, you are going to increase your muscle content by a few percent in three months, instead of "I want to be a muscular man in three months". For example, a novice bodybuilder should spend at least two or three months laying a good physical foundation, and at the same time master some basic training contents and reserve fitness knowledge. So, with a feasible goal, start your training plan and implement it.

Remind friends who want to be muscle men that fitness is measured in years. If you want to be a muscular man, you have to be prepared for long-term training. A boy who has no training foundation before can't become a muscular man in two or three months.

2- Focus on training

Beginners should do this well in particular. Many novices go to the gym, run for a while, push down the barbell for a while, play mobile phones for a while and chat for a while. Such training will not have any effect. When you enter the gym, you should concentrate on training. Every movement feels whether the strength is correct and whether the technical essentials are mastered, so that every movement can achieve its due effect.

3- Control the rest time between groups.

The rest time between groups is controlled at 60-90 seconds, which can not only give your muscles an intermittent rest, but also achieve the purpose of continuously stimulating your muscles.

4- Train one muscle group at a time.

For example, if you practice your chest muscles on Monday, the main action arrangement of the day's training should be to train your chest muscles, so as to achieve the goal of fully exercising your chest muscles in many aspects. Huo Huojun usually arranges 1-2 training for other small muscle groups after practicing chest muscles on Monday, so that the training on that day is basically ok.

5- Eat well and have a good rest

Muscle does not grow during exercise, but when sleeping, muscle fibers become thicker and stronger. So we should not only pay attention to exercise, but also arrange sleep. In addition, the diet can be slightly controlled, mainly to limit the intake of oil.

How to do it specifically?

If you can master the above five points, it is only a matter of time before you become a muscular man. So, how to do it specifically? Huohuojun gives you some specific operational suggestions:

1- training level

You should ensure the basic amount of training, five times a week, one hour each time (do not exceed, one hour is enough for ordinary people), excluding warm-up before exercise and stretching after exercise. The training intensity is great, and I have long felt a little sore and tired in my muscles. According to our previous principle, the amount of training should be gradual, not heavy at first, and don't expect to eat a big fat man in one bite. Remember: Fitness is measured in years!

2- Dietary level

Since you want to gain muscle, you should supplement enough protein in your diet and eat more high-protein beef, egg white, milk, chicken breast and other foods. At the same time, dietary fiber and carbohydrates are also indispensable, such as whole wheat bread, noodles, fruits and vegetables. The number of meals per day is divided into several times, and four or five meals can be arranged every day. Note: Reduce fat, so as to implement the aforementioned principle of limiting fat intake.

3- Sleep

It's simple. Please make sure you get enough sleep for 8 hours every day.

For beginners who have never had any regular exercise foundation, if they can persist in training for 4 to 5 weeks according to the above suggestions, they will see more obvious physical changes.

In addition, in order to monitor the actual situation of physical changes, it is suggested to do a body composition test once a week, and pay attention to the changes of "muscle content" and "weight" (especially muscle content). For skinny novices, you don't have to pay attention to your body shape for the time being, as long as you can become stronger!